A shiny, lustrous, strong mane starts in the kitchen as you plan a diet rich in foods that feed your hair and scalp. Beauty from the inside out is never more true. Think about the protein, vitamins and minerals that protect your beautiful crowning glory against dryness, brittleness, stunted growth and even hair loss. Then make sure you eat enough of these vital nutrients. Here’s the list of what to eat as well as the reasons why you’ll want to fill your grocery cart for gorgeous hair.


Chicken, turkey, fish, dairy, eggs, legumes and nuts.

Eating enough protein is crucial because your hair is made up of protein. A diet that lacks protein will result in hair that is dry, brittle and weak. Extremely low protein diets may stunt hair growth and even cause hair loss.


Red meat, chicken and fish provide iron that is easily available to the body. Lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

Too little of this especially important mineral is a major cause of hair loss. The anemia you may suffer when iron levels fall far enough will disrupt the nutrient supply to the follicle.

Vitamin C

Blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.

Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts. Vitamin C boosts the absorption of iron so foods high in vitamin C are good to as you are eating  iron-rich foods.


Oily fish such as salmon, herring, sardines, trout and mackerel. Plants including avocado, pumpkin seeds and walnuts.

Omega-3s, which are found in the cells that line the scalp, provide the oils that keep your scalp and hair hydrated. You body does not produce these fatty acids, so getting enough Omega-3 in your diet is extremely important.

Vitamin A

Carrots, pumpkins and sweet potatoes.

Orange and yellow vegetables are high in the beta-carotene that makes vitamin A, and your body needs vitamin A to produce sebum. Sebum provides a natural conditioner for a healthy scalp. Lack of sebum may result in itchy scalp and dry hair

Zinc and selenium

Fortified cereals and wholegrains, oysters, beef and eggs.

Your scalp needs the protection afforded by important minerals such as notably zinc and selenium. A lack of zinc can leave you with hair loss and a dry, flaky scalp.

Vitamin E


Vitamin E provides protection against the sun for your hair and your skin. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E.


Whole grains, liver, egg yolk, soy flour and yeast.

Brittle hair leading to hair loss can result when you don’t get enough of this water-soluble B vitamin in your diet.