Mackerel
If you want thick, full, lustrous locks, then eating plenty of oily fish is an absolute must.
Apart from containing nutrients proven to improve brain power, they contain omega 3 and 6 fatty acids, which prevent hair loss, hydrate the scalp and strengthen the follicles.
Not a fan of mackerel? Why not try…
Salmon
As well as fatty acids, fish boasts high supplies of iron and vitamin B12, both of which are essential to skin and hair health. Meanwhile, rich sources of protein and vitamin D – which you can also absorb from the sun – improve hair strength and prevent breakage.
Shrimp
Shellfish, like shrimps, pack a similar, hair-nourishing punch. The crustaceans come fully loaded with a full arsenal of fatty acids, vitamin D, B12, iron, zinc, selenium and protein: all great components to healthy hair and glowing skin.
Oysters
One of the most powerful beauty-boosters on the planet are oysters, which contain highly concentrated levels of nourishing vitamins and minerals − including hair strengthening folic acid, iron protein and skin-clearing selenium and zinc – for a relatively tiny amount of calories.
Eggs
Similarly, eggs are hair-enhancing mineral bombs just waiting to be consumed. As well as containing many of the minerals and vitamins oysters contain, they are also rich in biotin, which helps to improve lustre. In fact, if you take a peek at the label on the back of your shampoo or conditioner, you might just find biotin listed in the ingredients, too.
Lean Beef
Red meat is often thought of as a huge diet don’t, but eating a couple of portions of lean beef a week can do wonders for your locks. It contains many of the vital minerals needed to enhance lustre, strength and hair health as well as being one of the best sources of protein available.
Lean Turkey
Turkey, particularly the dark part of the bird, provides a rich source of hair-boosting vitamins and minerals.
Lean Chicken
Not a fan of turkey? Chuck a couple of lean chicken breasts under the grill instead. Chicken is a great, low-fat source of protein – essential for hair strength and scalp health.
Lentils
Vegetarian? Make sure you eat plenty of lentils. As well as protein and carbs, the pulses are packed full of folic acid, or iron, which is essential for transporting oxygen from your blood to your scalp and hair follicles. Good scalp circulation means quicker, stronger hair growth and faster cell renewal.
Cottage Cheese
Low in fat, high in hair and nail strengthening protein and calcium? Try incorporating a few spoonfuls of cottage cheese into your diet for a quick and easy beauty boost.
Broccoli
Broccoli is a real hair hero, as it’s crammed full of essential vitamins and minerals, including folic acid, zinc and calcium, which is an important nutrient for growth and strength.
Spinach
Remember to include a good portion of mixed green veg with all that lean protein and oily fish you’ll be eating for dinner for now on. Leafy greens, like spinach, provide an excellent source of vitamin A, C, folic acid zinc and strengthening natural collagen, among other nutrients.
Carrots
The vitamin A contained in carrots helps the scalp to produce sebum oil, an important fluid that provides natural hydration to dull, dry locks.
Bananas
For a quick, lock-boosting snack on the go, make sure you pack yourself a B-vitamin and zinc-rich banana. Low in calories, high in hair beautifying vitamins and minerals.
Green Tea
If you want a great head of hair, then having a healthy scalp is of paramount importance. Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty. As will applying it topically. Washing your hair with green tea or applying it directly to the scalp could help fix troublesome dandruff and add shine.
Dark Chocolate
There are so many reasons you should always say, ‘Yes’, to eating chocolate – particularly if it’s the antioxidant-rich, dark, high-cocoa variety. Need another one? The protein, iron and B-vitamins it contains are fabulous for your hair.
Sweet Potato
Bored of brown rice? You’ll be pleased to know sweet potato is similarly wonderful for maintaining lustrous locks. The orange root vegetables are packed with beta-carotene, which converts to vitamin A when it is digested. This promotes hair growth and improves the circulation of oxygen to the hair follicles through the scalp.
Brown Rice
Swapping out white carbohydrates for protein-rich, mineral-packed brown rice is always a big diet DO, but choosing wholegrain options has real benefits for your hair, too. Whole grains contain lots of zinc – a hormone-regulating mineral, which directly affects the thickness and growth of your mane.
Walnuts
Nuts, in general, are fantastic sources of hair-enhancing vitamins and minerals, but walnuts are considered among the very best for nourishment. This is because they contain a potent blend of omega-3 fatty acids, biotin, protein, vitamin E and copper, which protects hair against the harmful rays of the sun by acting as a sort of shield.
Brazil Nuts
Like walnuts, the vitamins and minerals brazil nuts contain can protect the follicles, add shine and help to enhance natural hair colour, too.
Cashews
Same goes for cashews. Just grab yourself a mixed bag of nuts will ya?!
Pumpkin Seeds
Add some pumpkin seeds in for good measure or sprinkle some on your yoghurt and fruit in the morning for added crunch to your hair-boosting breakfast.
Broad Beans
Just like lentils, beans contain iron, zinc, biotin and protein – an important building block for the hair that strengthens and prevent breakage.
Blueberries
Gah, they’re just great for everything, aren’t they? Including hair, thanks to concentrated sources of antioxidants, particularly vitamin C.
Greek Yoghurt
Low-fat Greek yoghurt is full of strengthening protein, calcium, vitamin D and vitamin B5 (which you might find in the ingredients list on the back of your haircare products, cunningly disguised as pantothenic acid).
Kiwi Fruit
They’re just so full of vitamin C! Great for the follicles. Our advice? Chop some up with a sprinkle of blueberries, mixed nuts and pumpkin seeds and enjoy with low-fat Greek yoghurt for the ultimate hair-boosting breakfast.
Bell Peppers
Also high on the Vit-c list, be sure you add some crunchy capsicum into your salads.
Tomatoes
Tomatoes too, are rich in vitamin C and come with an added, lycopene boost. Lycopene battles naturally occurring enzymes called collagenases that destroy collagen in your body. Getting enough in your diet could help to prevent hair loss and damage as a result.
