Good nutrition and self care are the keys to healthy hair.

Back when I was in the midst of health imbalance – you can read my story here – my hair suffered terribly. It was super dry, brittle and ratty and was just plain unhealthy. It was even falling out! These days after cleaning up my diet and removing harmful allergens, my hair has flourished.


Here are my top tips for good hair health:

  • Focus on nude food i.e. food that doesn’t come in packages. Lots of fresh produce. Aim for greens with at least 2 meals of the day.
  • Aim for at minimum three serves of oily omega-3 rich fish per week. Examples  include: sardines, salmon, mackerel, trout and herring. Other plantbased sources include walnuts and dark leafy greens.
  • Ensure adequate protein with each meal. Hair is almost entirely protein, with its two primary components being keratin and collagen. Inadequate protein can lead to thin, brittle hair. Click here for some great protein sources.
  • Reduce stress. High cortisol effects everything and causes our health (and therefore our hair) to deteriorate.
  • You are what you digest! This could not be more truer of a statement. If we’re not digesting and absorbing adequately, we put ourselves at risk of nutritional deficiency. Hence, mindful eating, not drinking large amounts at mealtime, reducing stress (stress stresses our digestive process) and drinking warm lemon water in the morning all assist with this.
  • Ensure adequate hydration. Say no more.
  • Rest, rest and more rest. Self explanatory.
  • Key nutrients to focus on:
    • Zinc: An important mineral required for protein synthesis and helps to increase hair growth.
      • Sources: sesame seeds (including tahini), oysters, scallops, beef, lamb, eggs, amaranth, chickpeas/lentils/beans, chia seeds and pepitas.
    • Silica: Helps to stimulate hair growth.
      • Sources: green leafy vegetables, beans, mango, cucumber and zucchini.
    • Vitamin C: An important vitamin required for collagen synthesis and hence, hair growth.  It is also important for scalp circulation and iron absorption which also maintains the strength of hair. Poor iron levels cause hair breakage.
      • Sources: broccoli, red capsicum, cabbage, citrus fruits, kiwi fruits.
    • Iodine: Helps support the thyroid – a major gland involved in hair health (and skin and nail health too!)
      • Sources: seaweed, iodised table salt. Sushi is a great option as well as wraps made with seaweed.
    • Selenium: Also helps to support the thyroid gland.
      • Sources: brazil nuts, couscous, oats, brown rice, mushrooms
    • Vitamin E: Helps to prevent split ends and hair loss as well as nourish the scalp, improve its circulation and repair any damaged hair.
      • Sources: wheat germ oil, almonds, olive oil, sweet potato, tuna, hazelnuts and avocado.
    • Biotin: Another important nutrient for growth and repair of hair cells. It is also required for the efficient and proper metabolism of our macronutrients (hello good digestion and absorption!).
      • Sources: liver, egg yolk, salmon, avocado, pork, cauliflower and raspberries.

For more on improving overall skin health click here and for more on how to read your acne click here.