We all know that a good haircare routine can make a difference to how our hair looks and feels, but what we eat can also play a role in supporting healthy hair from within.
Absolute Collagen’s leading trichologist, Eva Proudman shares the foods she recommends for supporting hair growth, strength and thickness. From protein-packed eggs and beef to plant-based staples such as lentils and quinoa, Eva explains why getting enough protein, iron, zinc and other key nutrients through a varied, balanced diet is important for healthy hair.
“The hair requires good quality protein for optimum hair health, ideally complete proteins that contain the 8 essential amino acids that can only be found from dietary sources and not made by the body. Protein provides the nutrition to keep the hair follicle in optimum health, however the hair follicle is unique as it is the second fastest dividing cell in our bodies but non-essential, therefore it is always at the bottom of the food chain which in simple terms means that if you don’t have enough protein the body will prioritise the essential organs leaving the hair with no nutrition.” - Eva Proudman, Absolute Collagen Resident Trichologist
Hair is primarily made up of protein, so getting the right nutrients through your diet is important for supporting healthy hair growth and maintenance. The good news is that many of these nutrients can be found in simple, everyday foods.
Eva’s top foods for healthy hair include:
- Eggs: a source of complete protein, iron and selenium
- Beef: providing protein and iron, important nutrients as part of a balanced diet
- Oily fish: a source of protein and omega-3 fatty acids
- Lentils: rich in plant-based protein, iron and zinc
- Quinoa: a complete plant-based protein containing all nine essential amino acids
- Pumpkin seeds: a good source of zinc, which contributes to normal hair maintenance
- Chia seeds: providing protein, omega-3s and other nutrients
- Soy foods: including tofu, tempeh and edamame, which provide complete plant-based protein
- Poultry: a source of protein alongside a range of vitamins and minerals
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