Your hair is a direct reflection of your inner health. If your strands are feeling dull, weak, or falling out more than usual, it might not just be your shampoo—it could be your diet. The food you eat plays a powerful role in how your hair grows, shines, and stays strong. Here’s how to choose the right diet to support vibrant, healthy hair.
1. Understand What Your Hair Needs
Hair is primarily made of a protein called keratin, and like the rest of your body, it needs the right fuel to grow and stay strong. For healthy hair, your body requires:
* Protein to build hair structure
* Iron and zinc to support hair growth and scalp health
* Vitamins A, C, D, and E for strength and shine
* Omega-3 fatty acids for moisture and elasticity
* Biotin and B vitamins to prevent hair thinning and breakage
* Water for hydration from root to tip
2. Prioritise Protein-Rich Foods
Protein is the building block of your hair. If your body doesn’t get enough, your hair may grow more slowly or even fall out.
Add these to your diet:
* Eggs
* Lentils
* Greek yogurt
* Chickpeas
* Fish and chicken (if non-vegetarian)
* Tofu, nuts, and seeds
3. Include Iron and Zinc
Iron helps red blood cells carry oxygen to hair follicles, and zinc boosts hair tissue repair.
Best sources:
* Spinach, kale, and other leafy greens
* Pumpkin seeds
* Lentils and beans
* Red meat and shellfish (for non-vegetarians)
Pair iron-rich foods with vitamin C (like citrus fruits) to improve absorption.
4. Don’t Forget Healthy Fats
Your scalp needs moisture, and healthy fats support that by keeping your hair glossy and well-nourished.
Add to your meals:
* Avocados
* Flaxseeds and chia seeds
* Walnuts
* Fatty fish like salmon
* Cold-pressed oils like olive oil
5. Power Up with Vitamins and Antioxidants
Vitamins A, C, and E protect hair follicles, reduce breakage, and support scalp health.
Eat more of:
* Carrots, sweet potatoes, and pumpkin (vitamin A)
* Citrus fruits, strawberries, bell peppers (vitamin C)
* Nuts, seeds, and spinach (vitamin E)
* Sunlight and fortified foods for vitamin D
6. Hydration is Key
Hair that’s dry and brittle often lacks moisture from within. Drink at least 8 glasses of water a day and include water-rich foods like cucumbers, melons, and oranges.
7. Avoid Crash Diets and Over-Restriction
Quick-fix diets that cut out entire food groups can lead to nutrient deficiencies. Balanced eating is essential for consistent hair growth and repair. If you’re trying to lose weight, do it gradually and make sure your meals remain nutrient-rich.
8. Consider Supplements Wisely
If your hair issues are linked to deficiencies, your doctor may recommend supplements like biotin, iron, or omega-3s. Never self-prescribe—excess intake of certain nutrients can do more harm than good.
Final Thoughts
What you eat feeds your follicles. A balanced, colourful, and nutrient-rich diet is the foundation of healthy, beautiful hair. Focus on whole foods, hydration, and mindful eating habits. Hair care starts from within—and with the right nutrition, you can grow hair that’s as strong, radiant, and full of life as you are.