Nutritional Foods For Hair

Nutritional food recommendations to help with hair growth, thickness and overall healthy hair.

I love recommending the best organic products to help maintain and increase your hair health. However, achieving and maintaining healthy hair is not just about the products you put on your hair but also the food and nutrients you put into your body. Therefore, I have narrowed down and listed my top superfoods, whole foods and everything in between foods that help with growth, thickness and overall hair health, enjoy!

Protein

Meryl Pritchard, a holistic nutritionist recommends including grilled chicken in your diet. She states that it is a great source of B vitamins such as biotin and niacin that stimulates hair growth and helps keep it healthy and nourished.

Eggs are also a great source of protein and biotin - both essential for hair growth. I know some people prefer taking the yolk out of their egg because of dietary restrictions etc. but where you can, keep it in your scramble to squeeze every last drop of Vitamin D!

And finally, for my vegan queens - flax seeds can be a great substitute for eggs and is also a great source of protein. They are full of polyunsaturated fatty acids that can help nourish your scalp and prevent dryness. I recommend sprinkling some ground flax seeds on your yoghurt, add some to your smoothie or create your own flax egg to substitute for a real egg in any baked goods recipes!

Healthy Fats

There are many studies that demonstrate the positive effect omega-3 fatty acids have on hair growth. Not only do omega-3 fatty acids nourish hair follicles to give strands that strong, shiny, lustrous glow, but they're anti-inflammatory and stimulate the dermal papilla cells of the hair follicles, which regulates hair growth. And therefore I highly recommend including this type of nutrient within your diet. Here are some nutritious foods that include omega-3, healthy fats and many more amazing nutrients:

Our bodies can't produce omega-3 fatty acids on their own, so it's important to get these fats through our diet. Avocados are a great source, and they're also very rich in vitamins E and B(s). Avocado on toast, avocado smoothies, guacamole - the list is endless! So I am sure you will find a way to incorporate it.

Salmon is another rich source of omega-3 fatty acids, & protein - helping to maintain the thickness of your hair. We all want to do our bit for the planet, so be sure to source your fish locally as and when you can!

If salmon or avocados aren’t really your thing, chia seeds are bound to suffice! Sprinkle on top of your porridge, make a chia pudding or blend them in a smoothie so you won’t taste or see the difference! About 75% of the fats in chia seeds consist of omega-3 alpha-linolenic acid and about 20% consist of omega-6 fatty acids. In other words, they are very very good for you!!

Additional Nutrition Sources

Buckwheat is a healthy and nutritious gluten-free seed with endless benefits. Buckwheat is filled with key antioxidants and fiber, which can help you fill up faster for longer. Studies show that including it in your diet will help with more noticeable hair growth faster than most other sources.

Unsweetened plain Greek yoghurt contains tons of protein, which we now know is the building block for those gorgeous locks. Plus, plain Greek yoghurt is very versatile and can be used for smoothies, fruit bowls, dips and condiments or even to make healthier pizza dough!

Berries are loaded with beneficial compounds and vitamins that can help support hair growth. This includes vitamin C, which has strong antioxidant properties. For example, strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that can promote hair growth. Unfortunately, some berries are not available all year round therefore I like to buy them frozen and add them to smoothies, porridge or yoghurt!