Nutrition and Hair

How can our diet help us to maintain a healthy, shiny head of hair?

When it comes to maintaining a vibrant, healthy head of hair, most people assume it’s all down to treatment methods. Shampoos, conditioners, scalp treatments—all can be important formaintaining hair that looks and feels great.

However, what many people don’t realise is that your diet is just as—if not more—of a factor when it comes to the health of your hair. Foods such as fish, poultry, and greens can all help to provide you with the nutrients you need for vibrant, resilient hair.


Rich in omega-3, salmon is one of the most effective foods for maintaining healthy hair. This is all down to the fatty acids found in the fish, which contribute towards a healthy scalp.


When it comes to combating hair loss, zinc is hugely important. Nuts, in particular Brazil nuts, walnuts, and almonds, all contain large quantities of zinc, which can help to keep your hair growing healthy.

Skimmed or low-fat milk

Milk is a great source of calcium, which is vital for hair growth. It’s also a good source of protein, which can help to combat hair loss.


Another good source of protein is poultry. Consuming enough poultry, including lean cuts of chicken and turkey, will result in stronger, more resilient hair.


As well as being another fantastic source of protein, eggs also contain important B vitamins, which can keep hair looking shiny and vibrant.

Fruit and veg high in vitamin C

As well as boosting your immune system, vitamin C is also great for improving the circulation to—and overall health of—your scalp. Examples of fruit and veg with particularly high vitamin C

Contents include: 

– citrus fruits
– dark, leafy greens
– kiwis
– peppers
– berries
– peas
– tomatoes

Whole grain foods

Just like nuts, whole grain foods are often high in zinc, which can improve the health of your scalp and reduce hair loss. Many whole grain foods also contain high levels of iron and B vitamins, both of which are essential for improving the look and feel of your hair.


Rich in zinc, oysters are a fantastic choice when it comes to keeping your hair and scalp healthy. Careful, though—they’re also an aphrodisiac.

Green vegetables

An excellent source of vitamins A and C, green vegetables are great for keeping your hair looking healthy and shiny. This is all down to an element called sebum, which prevents your hair and scalp from drying out. Vitamins A and C can help to boost your sebum production.


As well as being a great source of iron, zinc, and a whole host of other minerals, many varieties of bean (especially broad beans) are also fantastic for boosting hair growth.

Get some balance back into your life by choosing a Bodychef Home Delivery diet.