If your goal is thicker, longer, luscious hair proper nutrition is essential.  Healthy food intake can help prevent hair loss and promote hair growth. A balanced diet provides the key nutrients required to keep not only your hair, but also your skin and nails in great shape. 
The best vitamins and nutrients for hair growth include lean proteins, omega-3 fatty acids, fat-soluble vitamins, B-complex vitamins, and iron. 


Fish like salmon and mackerel are super-rich in Omega-3 fatty acids that are essential for healthy hair. Your body cannot produce these healthy fats on its own, so it is important to get these fatty acids from your diet. Eating two servings of oily fish like salmon or tuna per week can help keep your kinks and curls shiny, full and long. Other great sources of Omega-3 are sprouts, pumpkin seeds, canola oil and soya oil.


Oily fish is not the only way of getting Omega-3 fatty acids into your diet. If you are staying away from animal products, try adding some flaxseeds or chia seeds to your smoothie, to help nourish your scalp and prevent dryness. Almonds and pecans are a great source of biotin, a vitamin known to promote hair growth. Have a handful for an afternoon snack or spread a nut butter on whole wheat toast. Walnut is a rich source that protects hair from the harmful rays of the sun, also makes hair look rich and lustrous. 

 Oysters are rich in zinc and iron; both are essential minerals that your hair cells need to grow strong and healthy. A deficiency of these can potentially cause weak strands resulting in breakage and hair loss- even from your eyelashes! Iron helps to build haemoglobin in our body, leading to better oxygen and blood flow to the entire body including scalp. Other iron rich foods which aid hair growth are red meat and shellfish such as mussels, crab and lobster. Non-meat options include fortified cereal, pasta, raisins, dates, beans, chickpeas and whole grains.


 Our hair is made of protein and protein rich foods are best for hair growth. Not only a delicious way to start the day, but eggs are also one of the richest sources of protein, zinc and iron. They help to boost collagen production. As we grow older collagen that surrounds the hair breaks down which can make the hair more prone to breakage.  Other great sources of protein include lean poultry, cottage cheese, tofu and lentils.


Sweet Potatoes are another awesome food for hair growth, jam-packed with the antioxidant beta carotene which converts to Vitamin A in the body, helping to prevent your kinks and curls becoming dry, dull and brittle. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in carrots, pumpkins, mangoes and cantaloupes.


Avocados are a great source of Vitamins B and E, and fatty acids which prevent hair loss and shedding. Eat avocado on toast to improve blood circulation to the scalp and promote the growth of healthy glowing locks. A sprinkle of cinnamon on your porridge and in your coffee will also help to bring oxygen and nutrients to your hair follicles. Alternatively, blueberries are also rich in antioxidants, including vitamin B. Helpful in keeping your scalp and hair happy, counteracting oxidative stress, known to cause hair loss.



Oats are rich in iron, zinc, omega-3 fatty acids, and polyunsaturated fatty acids (PUFAs), which stimulate hair growth, making it thick and healthy. Believe it or not, a bowl of oatmeal porridge for breakfast a few times a week, can help prevent hair loss. Thanks to its rich fibre content, your scalp receives the right amount of nutrition to grow a healthy mane. Its exfoliating properties also unclog pores and facilitate hair growth. Using it as a hair mask can help thicken your coils and curls too. Give it a try!



 This tropical fruit is brimming with vitamin C. It protects your hair from breaking, Incredibly, just one glass of guava has 377 milligrams of vitamin C, that is more than four times the minimum daily recommended amount! Tangerines also contain high levels of vitamin C.



This wonder-food is rich in protein, a vital component of hair. Low fat Greek yoghurt contains vitamin B5 (pantothenic acid) that helps with the blood flow to your scalp and hair growth, can even help to combat thinning and hair loss. You may recognise pantothenic acid as an ingredient in your hair and skincare product labels.
Other protein packed low fat dairy products, which also contain calcium an important mineral for hair growth, include skimmed milk and cottage cheese.




Dark leafy greens like spinach, cabbage and kale are full of amazing nutrients such as iron, vitamins A and C, beta carotene and folate.  This collaboration promotes a healthy scalp and mane, providing nourishment and moisture so that your tresses do not break.




Drink lots of water. Water keeps the body hydrated and flushes away toxins, so that you can maintain healthy curls and kinks!

High performing quality haircare products paired with great nutrition, will certainly boost your hair health, and ensure longer, stronger, luscious coils and curls.