Top 10 Foods for Hair Health: What to Eat for Stronger, Shinier Hair

If you’re doing all the right things with your hair—gentle washing, scalp massage, the occasional serum—but still feel like your locks lack lustre, it might be time to check what's on (or missing from) your plate. Your hair care routine doesn’t stop at your scalp. It starts from within.

In fact, one of the most overlooked secrets to healthy hair is your diet. Whether you're trying to prevent breakage, improve shine, reduce shedding or grow your hair longer, the foods you eat play a powerful role. Diet is, in fact, one of the key ways in which our general health directly impacts our hair health.

In this blog, we’ll explore the top 10 foods for hair that are packed with essential nutrients, vitamins and minerals to promote growth and overall hair vitality. 

Keep in mind that these foods aren't cure-alls for damaged hair, or instant fixes for stunted growth. Rather, they're naturally potent supplements that, when combined with powerful haircare tools and topical products, can work to promote the shiniest and strongest locks you've ever had.

Your hair is made up of a protein called keratin, and like the rest of your body, it needs fuel to grow and function properly. Nutrient deficiencies, especially in iron, protein, biotin and zinc, are closely linked to increased hair loss and weak strands.

So when it comes to foods for hair nutrition, the goal is to nourish your body with ingredients that support your hair’s natural growth cycle, strengthen the scalp, and improve blood circulation to the follicles.

Let’s dig in. 

Eggs are one of the best foods for hair thanks to their impressive protein and biotin content. Both are essential for keratin production, which supports hair strength and structure.

Pro tip: if you're experiencing breakage or slow growth, try incorporating a few eggs into your weekly meals to naturally boost your hair's building blocks.

Leafy greens like spinach are rich in iron, folate and vitamin C, all of which help oxygenate and nourish your follicles. Iron deficiency is a common reason for hair shedding, especially in women.

Vitamin C also helps the body absorb iron more efficiently and contributes to collagen production, which keeps hair strong and prevents breakage.

Fatty fish are your hair’s hydration heroes. Rich in omega-3 fatty acids, protein and B vitamins, they help reduce inflammation in the scalp, increase hair density, and boost shine.

Omega-3s also support scalp health by regulating oil production and preventing dryness or flakiness.

Sweet potatoes are loaded with beta-carotene, which the body converts into vitamin A. This vitamin is crucial for healthy sebum production, aka your scalp’s natural conditioner.

Vitamin A also supports faster cell turnover, which can keep your scalp in optimal condition for growth.

Nuts and seeds are power-packed with zinc, selenium and vitamin E. These nutrients are all key players in supporting scalp circulation and reducing oxidative stress, a common contributor to hair thinning.

Chia and flaxseeds are particularly high in ALA (alpha-linolenic acid), a type of omega-3 that promotes hydration and elasticity.

Any excuse for avo toast, right? Rich in healthy fats and vitamin E, avocados help create a protective barrier on the scalp that locks in moisture and prevents dryness.

Vitamin E also promotes blood circulation to the scalp, which supports stronger, thicker hair growth over time.

Berries like strawberries, blueberries and blackberries are full of antioxidants, especially vitamin C, which protects hair follicles against free radical damage.

They also promote collagen production, strengthening the structure of hair strands and reducing breakage.

This protein-rich powerhouse contains vitamin B5 (pantothenic acid), which helps improve blood flow to the scalp and strengthens hair from the root.

It also contains probiotics that may support a healthy gut, a surprising but important factor for nutrient absorption and overall skin and hair health.

Pro tip: be sure to buy authentic Greek yoghurt as opposed to 'Greek-style yoghurt'. The latter usually has higher sugar content, along with thickeners and additives to give it the same Greek yoghurt taste and texture. This means you'll miss a lot of the natural probiotic powers found in traditional, properly-strained Greek yoghurt.

If you follow a plant-based diet (and even if you don't), lentils are a brilliant source of iron, zinc and protein. These nutrients help repair hair tissue and support overall follicle function.

They’re also rich in biotin, a B vitamin often recommended for boosting hair growth and thickness.

When it comes to foods for hair growth and thickness, oysters top the list for their extremely high zinc content. Zinc is essential for hair tissue growth and repair and plays a key role in oil gland function around the hair follicle.

Even a mild zinc deficiency can contribute to shedding and slow growth.

If you've been waiting for an excuse to indulge in some freshly shucked oysters and a glass or two of champagne, consider this your sign.

There’s no single "superfood" that will magically make your hair grow overnight (sorry, TikTok), but a consistent diet rich in vitamins A, C, D, E, protein, iron, omega-3s and biotin will help fuel the growth process and keep your hair at its healthiest.

If you're wondering, "what vitamin am I lacking if my hair is falling out?", it’s worth looking into your iron, biotin and zinc levels. A blood test with your GP or a nutritionist can help uncover any underlying deficiencies contributing to hair concerns.

Incorporating nutrient-rich foods into your diet lays the foundation for vibrant, healthy hair. To further enhance your hair care regimen, consider integrating tools like Dr Tanya's NuBrush into your routine. This innovative device is designed to complement your dietary efforts by promoting scalp health, which is crucial for optimal hair growth.

Many people believe that good hair health and boosted growth comes from topical treatments. While a good quality shampoo, conditioner, hair serum and leave-in treatment certainly works wonders, real hair health and hair growth start from the scalp.

The NuBrush is a versatile scalp massager that offers multiple benefits, especially when paired with a good scalp and hair serum:

• Even distribution of treatments: The NuBrush is designed to dispense serums and oils evenly throughout the scalp, ensuring that nourishing products reach the hair follicles effectively.
• Enhanced blood circulation: Regular use of the NuBrush can help stimulate blood flow to the scalp, which is essential for delivering nutrients to hair follicles, thereby supporting healthier and potentially faster hair growth.
• Exfoliation and buildup removal: The gentle bristles of the NuBrush aid in exfoliating the scalp, removing dead skin cells and product buildup that can clog follicles and hinder hair growth.

You may also be wondering about the types of treatments to best serve your hair health, which is why it's helpful to look at synthetic vs natural haircare products. Spoiler: natural will almost always be better!

While a balanced diet provides the essential nutrients needed for hair health, external (or topical) care plays a significant role as well. Using the NuBrush (and a potent serum like Dr Tanya's Holy Basil Hair Serum) in conjunction with nutrient-rich foods creates a holistic approach to haircare.

By combining internal nutrition with external stimulation and care, you create an optimal environment for your hair to thrive. The NuBrush serves as a bridge between these two aspects, enhancing the efficacy of your hair care routine.

Your best hair starts at the cellular level. While topical products are important, especially those that hydrate and protect your strands, don’t underestimate the power of your plate.

• Aim for variety: The more colourful your meals, the wider your range of nutrients.
• Stay consistent: One Hailey Bieber smoothie won’t do it, but consistent nourishment will.
• Hydrate well: Water supports every process in your body, including nutrient delivery to the scalp.

So next time you're planning your weekly shop, toss a few of these top foods for hair into the trolley. Your scalp (and strands) will thank you.

Want to support your hair health even more? Pair your nutrient-rich meals with Dr Tanya’s botanical haircare range, designed to calm your scalp, restore shine, and strengthen hair from root to tip.