Eat your way to thicker, glossier locks

It’s undeniable that most of us lust after a thick, luscious mane. Mention the words ‘full bodied’ or ‘voluminous’ to describe a product’s effects and we’ll run to the checkout.

But although there are some great shampoos and restoring hair masks out there, simply changing your diet to include key nutrients will make the biggest difference.

Understanding your hair helps to explain why. It has two distinct structures: the follicle – the point from which the hair grows within the skin, and the shaft – the bit that’s visible above the scalp. The hair follicle structure contains several layers that all have separate functions. And at the base of the follicle there are capillaries – the tiny blood vessels that nourish the cells, which need a regular supply of key nutrients to thrive.

‘If you’re not getting enough of the right nutrients, hair may be brittle or shed,’ explains Ana-Kristina Skrapac, dietitian and spokesperson for the British Dietetic Association.

Vitamins and minerals are essential for everyday health and that extends to the health of your hair. Crash diets can cause significant hair loss, due to a lack of micronutrients, so make sure you’re regularly eating enough nutrient-rich food. To help you know what you should be eating for healthier hair, here’s what you need and where to get it:

Selenium

‘Selenium is a mineral that contains antioxidants to keep cells healthy. It also helps your body process proteins properly, which can help with conditions such as hair loss,’ explains nutritionist Louise Pyne.

Selenium also helps with proper functioning of hormones and is also included in many anti-dandruff shampoos for optimum scalp health.

Sources of selenium include: Brazil nuts, wheat germ, whole grains (barley, wheat, rye, buckwheat, oats and brown rice), fish, seafood, lean meats and sunflower seeds.

Zinc

‘Low zinc levels in your system can lead to the deterioration of the protein structure that makes up the hair follicle,’ says Shona Wilkinson, head nutritionist at Nutri Centre. ‘This weakening of follicles can in turn cause hair shedding and hair loss.’

‘Zinc plays a vital role in cell reproduction, growth and repair, helping to keep hair follicles healthy,’ agrees Louise.

Sources of zinc include: oysters, pumpkin seeds, ginger root, pecans, Brazil nuts, oats, almonds and garlic.

Biotin

‘Biotin keeps your hair strong and revitalised, and it plays a role in the production of keratin,’ says Shona.

‘Low levels of this B vitamin results in dry, brittle hair and even hair loss. So combining biotin-rich and zinc-rich foods can effectively help to fight hair loss,’ says Louise.

Sources of biotin include: peanuts, egg yolks, Swiss chard, brown rice and legumes – such as soybeans and lentils.

Iron

Iron is an especially important mineral for hair and a lack of this nutrient is a major cause of hair loss. Iron is responsible for carrying oxygen to your follicles and according to Shona: ‘a deficiency can lead to thinning hair.’

‘Iron helps to maintain a healthy blood supply to the follicle root and when levels are low hair loss can occur,’ agrees Louise. ‘Remember too that vitamin C aids iron absorption, so load up on butternut squash, sweet potato and oranges when you eat iron-rich foods.’

Sources of iron include: red meat, leafy greens, pumpkin seeds, chicken liver, millet, almonds, prunes, Brazil nuts, beet greens, dates, lentils, brown rice and broccoli.

Protein and amino acids

‘Hair follicles are made from protein, so filling your plate with this macronutrient is essential for healthy hair strands,’ says Louise.

‘The protein contains the amino acids: cysteine, lysine, arginine and methionine,’ says Shona. ‘Of these, lysine and methionine are essential, meaning we must get them from our diet, as we cannot make them ourselves.’ If you’re not consuming enough protein in your diet, your hair is likely to become dry and brittle.

Sources of protein and amino acids include: meat, fish, poultry, dairy products, beans and eggs.