Hair: List of 'important' foods to eat for 'healthy and shiny' hair

Hair: List of ‘important’ foods to eat for ‘healthy and shiny’ hair

“With age, hair needs more than ever to look healthy and shiny, just like skin” Professional Fudge global ambassador, Jonathan Andrew (Tweet embedTell However, there is more to maintaining healthy hair as we age than a regular washing routine. In fact, your diet plays a big role in the strength and appearance of hair follicles over time.

According to Jonathan, the sooner you incorporate healthy options into your lifestyle, the better for your locks. Jonathan explained, “I think that early in your life you incorporate a good hair care routine, it just becomes second nature.”

Healthy foods full of nutrients give us energy and allow our bodies to perform their basic functions. However, the additional benefits of these nutrients can be seen in glowing skin, strong nails, and luscious locks.

“Be sure to try to eat a high-protein diet because hair follicles are mostly made up of protein, so it’s important to include it,” Jonathan explained. “Green leafy vegetables, avocados, eggs, and red meat are also good choices.

“But for vegetarians and vegans among us, supplements and multivitamins can replace nutrients that you may not be getting from other sources.”

Read more: Hair: The ‘only’ time you should wash your hair – expert advice

Studies have found that a lack of protein in the diet can significantly contribute to hair loss. More research has found evidence that deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are also linked to hair loss.

Experts suggest that eggs are one of the best foods for hair health, thanks to their high levels of protein and biotin. “Biotin is needed to produce a hair protein called keratin, which is why biotin supplements are marketed for hair growth,” Healthline explained.

In addition to the food you eat, Jonathan also recommends paying attention to the ingredients or side effects of any medication you’re taking.

He explained, “Medications can also have effects on hair including hair growth and loss, so make sure you are aware of what you are taking and any potential side effects. If in doubt, your GP can advise.”

Jonathan added, “Regular appointments with your stylist who can analyze and advise you on the best hair care routine and specific products that will get the best results from your hair.”

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The best foods for healthy hair


In addition to protein and biotin, eggs are rich in zinc, selenium and other healthy nutrients for hair. Experts from Healthline say this is what makes it “one of the best foods to eat for optimal hair health.”


Berries are full of vitamins and nutrients, including vitamin C which has powerful antioxidant properties.

The body also uses vitamin C to produce collagen, a type of protein that helps create strong hair and reduces the risk of breakage.

Antioxidants also play a role in helping prevent damage from harmful molecules.


Spinach has a lot of beneficial properties thanks to its high content of nutrients. These include vitamins A and C that are essential for healthy hair.

Green leaves are also a great plant source of iron, which promotes hair growth.

sweet potato

Sweet potatoes are a great source of beta-carotene, which the body converts into vitamin A.

“One medium potato (about 114 grams) contains enough beta-carotene to provide up to 160 percent of your daily vitamin A needs,” Healthline told Healthline.


Avocados are rich in healthy fats that can support the needs of your hair as well as your skin.

They are also a great source of vitamin E, which some studies have found to support hair growth.

fat fish

Fatty fish like salmon, herring, and mackerel contain nutrients that have the potential to support hair growth. They are also a great source of omega-3 fatty acids that studies show can help reduce the risk of hair loss. In 2015, researchers found that study participants who took a supplement containing omega-3 and omega-6 fatty acids, as well as antioxidants, experienced reduced hair loss and increased hair density.


Nuts are a quick, convenient snack that’s packed with nutrients important to your body – including your hair.

For example, one ounce of almonds provides 48 percent of your daily needs for vitamin E, which has previously been found to support healthy hair growth. Nuts are also rich in zinc, B vitamins and essential fats.

Fudge is available from hair salons nationwide and online at And the

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