The 10 foods to eat for thicker hair
- Simple dietary changes can prevent distressing hair loss and thinning
- Two slices of mango as a snack strengthens hair tissue and promotes its growth
- Sprinkling flaxseeds over meals nourishes hair and prevents it becoming brittle
- An egg up to four times a week boosts collagen production, strengthening hair
- Handful of berries every day improves scalp circulation, preventing damage
Experts have revealed the 10 foods to eat for thicker hair.
While hair loss and thinning may be distressing, simple dietary changes could be all it takes to prevent further fall outs, according to Neal’s Yards Remedies’ team of naturopaths, herbalists and nutritional therapists.
In the new book ‘Neal’s Yard Remedies’ Eat Beautiful’, the experts explain simply having two slices of mango as a snack can help to strengthen hair tissue and promote growth.
Sprinkling a tablespoon of flaxseeds over meals nourishes hair and prevents it from becoming weak or brittle.
In a piece for Get The Gloss, the experts discuss 10 foods that strengthen hair and how to incorporate them into your diet.
Baldness or hair loss, known as alopecia, can be a distressing condition. Alopecia areata, when hair falls out in patches, is usually temporary.
Hair loss can be down to hormonal changes, a medical condition, stress or nutritional deficiencies.
Experts recommend people eat foods with antioxidant flavonoids to strengthen hair follicles, iron-rich foods to boost red blood cells, and protein- and silica-abundant foods to promote hair growth.
Mango
This colourful fruit provides the mineral silica, which is a component of connective tissue that helps to strengthen hair and promote its growth.
Key nutrients: Silica, vitamins A, B6, and C, folate.
How to eat: Have two medium-sized slices of mango as a snack or after a meal.
Soy beans
Foods derived from soy, such as edamame beans and tempeh, are thought to inhibit the formation of a hormone known as dihydrotestosterone (DHT).
An imbalance of DHT is believed to contribute to hair loss.
Key nutrients: Iron, omega-3, vitamin B2, magnesium.
How to eat: Aim for at least one 75g (2½ oz) portion a week.
Eggs
Full of protein, eggs help to boost collagen production.
Collagen surrounds hair strands, but breaks down as people age, leaving them vulnerable to breaking.
Key nutrients: Vitamins A and D, carotenes, lutein, zinc, protein.
How to eat: Enjoy a boiled or poached egg four times a week.
Kelp
Certain nutrients in kelp, such as iron and the amino acid L-lysine, directly affect hair growth.
Iron ensures healthy red blood cell production, while L-lysine facilitates iron absorption. A deficiency in both can impact hair loss.
Key nutrients: Iron, L-lysine, zinc, vitamins B2 and B5, folate, magnesium.
How to eat: Have 10g every day to reach your nutrient quota or try a kelp supplement.
Figs
Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.
Other good sources include dried fruits and berries.
Key nutrients: Iron, potassium, magnesium, vitamins A and E.
How to eat: Have two figs a day.
Flaxseeds
High in omega-3, these help nourish hair, which prevents it from drying out and becoming weak.
Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.
How to eat: Eat up to one tbsp a day, either as a snack or sprinkled over meals.
Pumpkin seeds
These protein-rich seeds provide zinc, which supports cellular reproduction and enhances immunity, leading to hair growth.
Key nutrients: Zinc, iron, phosphorus, magnesium, manganese, copper, protein.
How to eat: Eat up to one tbsp a day. Combine with flaxseeds for a nutritious mix.
Berries
Naturally high in collagen-boosting vitamin C, berries aid iron absorption.
Vitamin C boosts scalp circulation, while its antioxidant action protects follicles from free-radical damage.
Key nutrients: Vitamin C, potassium.
How to eat: Have a handful every day.
Berries contain vitamin C, which boosts scalp circulation and protects hair from damage
Avocados
Creamy avocados supply vitamin E, which increases oxygen uptake and improves circulation to the scalp to promote healthy hair growth.
Key nutrients: Vitamin E, potassium, omega-9, B-vitamins, folic acid.
How to eat: Eat one medium avocado two-to-four times a week.
Leafy greens
Greens such as Swiss chard, watercress, spinach and cabbage, promote the production of keratin, which is a hair protein that strengthens follicles.
Key nutrients: Vitamins A, C, and K, B vitamins, potassium, folate.
How to eat: Eat a 100g (3½ oz) portion of leafy greens every day in a salad or as part of a meal.
