Breadcrumbs ![What You Should Be Eating For Shiner, Healthier Hair](https://media.sheerluxe.com/wbSu12oJECV1LWK8n0fSOBetOM0=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fsl-portrait-091026-how-to-eat-your-way-to-better-hair.jpg) Image: The Vault Stock [Health & Wellness](/life/health-wellness) / 09 October 2026 # What You Should Be Eating For Shiner, Healthier Hair If your hair feels thinner, finer, drier or simply different to how it used to, there’s probably an explanation. Genes and hormones can play a role but so can your diet – and certain nutrients are particularly important for healthy hair growth and strength. Here, nutritionist Lucy Miller explains what could be behind those changes and the nutrients your hair needs to stay as healthy as possible. ByLucy Miller / [ Save To My Favourites ](/user/login?destination=/markdownify/node/54395) Image: The Vault Stock All products on this page have been selected by our editorial team, however we may make commission on some products. ![](https://media.sheerluxe.com/tb8Nvip9-3SVgJbYChNlMGtTecc=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fsl-091026-how-to-have-healthier-hair-credit-the-vault-stock.jpg) The Vault Stock ## THE ROLE OF NUTRITION While we can’t always control our genes, hormones or the stressful phases of life, we can support our hair through what we eat. Hair follicles are among the fastest-dividing cells in the body, so they need a steady supply of nutrients to grow and function well. They’re also among the first places to feel the effects when those nutrients are in short supply, as the body naturally prioritises vital organs over things like hair. That means changes in your hair can sometimes be a sign that your diet isn’t providing everything it needs. That said, no single food will transform your hair overnight. The best approach is to focus on a balanced, wholefood diet that provides a consistent supply of the nutrients needed to support healthy growth. And be patient: hair grows by around 1cm a month, so it can take three to six months to notice the effects of dietary changes. ## THE KEY NUTRIENTS **Protein:** Hair is made primarily of a protein called keratin, so getting enough protein in your diet is essential for supporting healthy hair growth and strength. **Omega-3s:** These essential fatty acids help support a healthy scalp and may help with dryness and inflammation. They’re also involved in maintaining the hair shaft, which can help hair look smoother and shinier. **B Vitamins:** B12 and folate are needed for normal cell division, including in the rapidly dividing cells of the hair follicle. **Riboflavin (B2):** Helps the body convert food into energy and supports antioxidant defences, both important for fast-growing hair follicles. **Vitamin A:** Supports the production of sebum, the natural oil that helps keep the scalp and hair healthy. **Zinc:** Supports keratin production and helps maintain the health of the oil glands around the hair follicles. **Vitamin D:** Plays an important role in the hair growth cycle and healthy follicle function. **Iron:** Low ferritin, a marker of the body’s iron stores, has been linked to increased hair shedding. **Selenium:** Supports normal thyroid function, which is important for maintaining a healthy hair growth cycle. ![](https://media.sheerluxe.com/8sWAmDvjuYAAo_6ZakI477KGsWY=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fsl-091026-how-to-have-healthier-hair-credit-the-vault-stock-small-landscape-v1.jpg) The Vault Stock ## THE FOODS TO ADD TO YOUR PLATE ### *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. --- ## SHOP THE EDIT ![Queen Butter Beans from Bold Bean Co.](https://media.sheerluxe.com/LkigXvLm_QgZvqkr15naYIkeLx4=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fbold-bean-co-queen-butter-beans.png) [#### Queen Butter Beans](https://www.waitrose.com/ecom/products/bold-bean-co-queen-butter-beans/279654-844569-844570) ##### Bold Bean Co., £2.80 *(were 3.50)* [ Flag this item ](/user/login?destination=/markdownify/node/54395 "Add product to my favourites") ![Tinned Sardines In Olive Oil from Ortiz](https://media.sheerluxe.com/CU9oXyBln3DvgJWIFvTYcvyYtFU=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fortiz-tinned-sardines-in-olive-oil.png) [#### Tinned Sardines In Olive Oil](https://www.thefishsociety.co.uk/products/ortiz-tinned-sardines-in-olive-oil) ##### Ortiz, £7.50 [ Flag this item ](/user/login?destination=/markdownify/node/54395 "Add product to my favourites") ![Mixed Seeds from Marks & Spencer](https://media.sheerluxe.com/Q8J_cxLLcHJZRFosoekIxxMDVHI=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fms-mixed-seeds.png) [#### Mixed Seeds](https://www.ocado.com/products/m-s-mixed-seeds/671593011) ##### Marks & Spencer, £2.70 [ Flag this item ](/user/login?destination=/markdownify/node/54395 "Add product to my favourites") ![Anchovy Fillets In Extra Virgin Olive Oil from Fish4Ever](https://media.sheerluxe.com/EFHqVkhj0ciTuQgufcVR-NBSjVo=/600x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Ffish4ever-anchovy-fillets-in-olive-oil.png) [#### Anchovy Fillets In Extra Virgin Olive Oil](https://www.ocado.com/products/fish4ever-anchovy-fillets-in-extra-virgin-olive-oil/64364011) ##### Fish4Ever, £6.95 [ Flag this item ](/user/login?destination=/markdownify/node/54395 "Add product to my favourites") ***DISCLAIMER**: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. 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