What we put in our bodies is just as important as what we put on our hair when it comes to achieving strong and healthy hair. Just like your skin, the condition of your hair is an outward sign of inside health. Those with a poor diet might find that their hair is brittle, dry and thinning, where as those with a healthy diet benefit from strong, glossy and healthy hair.

If you want to improve the condition of your hair, consider what you put on it as well as what you eat. Read on to discover the full guide to nutrition for strong and healthy hair…


The hair is actually made of proteins, so ensuring you have enough healthy protein in your diet is key. When you do not eat enough protein, the hair can become brittle and weak, and a diet with extremely low protein levels can even result in hair loss. Ensure your daily diet is rich in protein, and opt for lean options such as chicken, turkey, fish, dairy and eggs. In addition nuts are a great source of protein and also contain hair loving oils.

Omega 3

Our bodies cannot make omega 3 fats themselves, so it’s important to ensure enough Omega 3 is consumed through out diets. Omega 3s are in the cells that line the scalp, these provide oils to keep the scalp and hair hydrated. With out enough Omega 3 in our diet, the scalp can become dry and the hair can suffer. Fish, avocado, walnuts and pumpkin seeds are all a great way of getting more Omega 3 in your diet.


Iron is essential to healthy hair as too little iron in the body is one of the key results of hair loss. Low iron levels can cause anaemia, which disrupts the nutrient supply to the hair follicle and can result in shedding. Ensure your diet is high in iron by introducing chicken, fish and a little red meat to your diet. You can also try spinach, lentils and other leafy green vegetables to increase iron intake.

Vitamin C

Eat foods rich in vitamin C alongside iron-rich foods – Vitamin C helps with the absorption of iron, and is key to keeping hair healthy. Try berries such as blackcurrants, strawberries and blueberries, as well as broccoli, oranges and kiwi. Vitamin C helps with the production of collagen too, which works to strengthens the capillaries that supply the hair shafts.

A healthy diet can go a long way to ensuring your hair is strong and healthy too. In addition you should have regular trims and treat your hair to conditioning treatments once every month or so to keep hair in tip top condition.