What to eat for healthier hair

Protein, iron, biotin, vitamin C and omega-3 each play a part in healthy hair. What they do, and which foods to find them in.

If you want healthy, thick, strong hair, outside care like oils and the right shampoo isn't enough on its own. Good nutrition is one of the foundations of healthy hair. These are the nutrients that help your hair grow and stay strong, and where to find them.

Protein, the building block of hair

Hair is made of a protein called keratin. If your diet is low in protein, your hair can get weak and thin.

Good sources: eggs, chicken and other white meat, lentils, soy, Greek yogurt.

Iron, oxygen for your roots

Low iron is a common cause of hair loss, especially in women. Iron helps your body make blood, which feeds your hair follicles.

Sources: red meat, spinach, beans, lentils, raisins.

If your hair is suddenly falling out, coming out in patches or has been thinning for months, see your family doctor or a dermatologist. A blood test can check your iron, vitamin D and thyroid.

Biotin (vitamin B7)

Biotin plays a part in healthy hair, and a deficiency can lead to hair loss and brittle hair. Real deficiency is rare, though, and most people get enough from food. If you take a biotin supplement, tell your doctor before any blood test, because it can skew some results.

Sources: eggs, nuts like walnuts and almonds, avocado, banana.

Vitamin C, for iron and collagen

Vitamin C helps your body absorb iron and make collagen, which helps keep your skin, including your scalp, strong and healthy.

Sources: oranges, kiwi, bell peppers, strawberries.

Omega-3 fatty acids

Omega-3s support a healthy scalp and can help your hair look shinier.

Sources: salmon, walnuts, chia seeds, flaxseed.

Our advice

If you want healthy hair, look after your body from the inside. Eat a balanced diet with enough protein and vitamins, and cut back on sugar and fast food. Supplements only help if you're actually low in something, so talk to your doctor before you start any.