What You Should Be Eating For Shiner, Healthier Hair

Eggs For Protein

Eggs are one of the easiest ways to get more protein into your diet. Hair is made primarily of keratin, a protein, so getting enough protein gives your body the building blocks it needs to support healthy hair growth and strength. Eggs also provide biotin, B12, selenium and vitamin D, making them a useful all-rounder for hair health. When you can, opt for good-quality free-range or organic eggs.

Oily Fish For Omega-3 Fats

Oily fish is a great all-rounder for hair health. Salmon, mackerel, anchovies, herring and sardines are rich in omega-3 fatty acids, which help support a healthy scalp and may help with dryness and inflammation. They’re also a good source of protein, vitamin D, selenium and B12 – all important for healthy hair follicles.

Berries For Antioxidants

Berries are full of antioxidant compounds that help protect cells from damage caused by free radicals, which are produced naturally by the body and can also come from environmental factors. They’re also rich in vitamin C, which supports collagen production and helps the body absorb iron – both useful for maintaining strong, healthy hair. And there’s no need to stick to fresh: frozen berries retain many of the same nutritional benefits and are an easy option to keep on hand.

Sweet Potatoes For Vitamin A

Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A as needed. Vitamin A supports the production of sebum, the natural oil that helps keep the scalp and hair moisturised. One medium sweet potato can provide a significant amount of your daily vitamin A needs. Unlike high-dose vitamin A supplements, which can contribute to hair loss when taken in excess, getting vitamin A from whole foods is a safer way to meet your needs. Keep the skin on, too, as it contains additional fibre and nutrients.

Seeds For Vitamin E & Zinc

Seeds may be small but they contain plenty of nutrients that support healthy hair. Sunflower seeds are a good source of vitamin E, an antioxidant that helps protect cells from oxidative stress, as well as several B vitamins. Pumpkin seeds are particularly rich in zinc, while flaxseeds and chia seeds provide plant-based omega-3 fats. Sprinkle a mix over porridge, yoghurt or salads for an easy nutritional boost.

Brazil Nuts For Selenium

Brazil nuts are one of the richest food sources of selenium, with just one or two providing a substantial amount of your daily requirement. Eggs, fish and seafood are good sources too. Selenium supports normal thyroid function, which is important for healthy hair growth. It is possible to have too much, though, and excessive selenium intake can contribute to hair loss, so there’s no need to eat handfuls – one or two Brazil nuts a day is plenty for most people. Selenium supplements should only be taken if recommended by a healthcare professional.

Oysters For Zinc

They might not be the first food that comes to mind when you think about hair health, but oysters are one of the richest dietary sources of zinc. Zinc supports normal protein synthesis and helps maintain healthy skin and hair, while a deficiency can contribute to hair loss. If oysters aren’t your thing, beef and crab are also good sources of zinc, while pumpkin and hemp seeds are useful plant-based options.

Beans & Legumes For Protein & Zinc

Beans, lentils and chickpeas are some of the best plant-based sources of protein and also provide zinc, iron, biotin and folate. Including a variety of legumes in your diet can therefore help provide several of the nutrients your hair needs, while also adding plenty of fibre and other nutritional benefits.

Red Meat For Protein & Iron

Good-quality red meat is a rich source of both protein and iron – two nutrients that are particularly important for healthy hair. Iron helps red blood cells carry oxygen around the body, including to the hair follicles, while the iron found in meat is more readily absorbed than the non-haem iron found in plant foods. The NHS recommends limiting red and processed meat intake to no more than 90g a day, with a target of 70g or less on average, so focus on quality and keep portions sensible.