Feed Your Hair

October 19 2017 by:

Like our skin and our overall wellbeing, a well-balanced diet is essential for keeping hair healthy and full of vitality and shine. Make sure you are including these key minerals and vitamins in your diet to keep your crowning glory at its very best!

Omega 3

Essential for keeping the hair and scalp hydrated, you’ll find Omega-3 fatty acids in oily fish such as salmon and herring, or avocados, walnuts and flaxseed. Omega-3 fatty acids are anti-inflammatory and help maintain healthy hair follicles encouraging growth.


Essential for healthy hair, skin and nails, an extreme deficiency of zinc is believed to contribute to hair thinning and hair loss. Kidney beans, pumpkin seeds and spinach are good sources of zinc.

Vitamin A

Needed for growth, Vitamin A also helps the glands on our skin produce sebum which is essential in keeping our scalps healthy and moisturised. Foods that are a good source of Vitamin A include carrots, sweet potato and kale.


We all know that calcium is essential for healthy and strong teeth and bones, but it’s also important for our hair in much the same way. When we lack calcium, it can be reflected in our hair and nails so if this is you, think about increasing your intake through dairy products, soya beans, almonds and brazil nuts. Remember however, that our bodies need Vitamin D to absorb the calcium too! Some orange juices are fortified with Vitamin D as are some cereals.


Hair loss can sometimes be a sign of anaemia, so getting enough iron is not only good for our general health but our hair too. Leafy green vegetables are a good way of topping up your iron levels, as are dried fruits like apricots, figs and raisins.


The cortex of our hair is made up of keratin (made from protein) and a protein complex, so it follows that ensuring you have sufficient protein in your diet will help maintain the strength of hair, which in turn helps it look shiny and healthy. Aside from eggs, almonds, oats and quinoa are good sources of protein.

Don’t forget to also stay hydrated and remember that all of the above should form part of a healthy, balanced diet. And of course, if you think you might be deficient or have any concerns about your health, skin or hair you should consult your GP.

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