What Do Salmon and Walnuts Have in Common?
They’re both powerful allies for healthier, stronger-looking hair.
10 Top Foods for Healthy Hair
What you put in shows up on the outside. While professional treatment and hands-on care matter, hair health fundamentally starts with nutrition. Without the right micronutrients and macronutrients, hair follicles weaken, growth cycles shorten, and strands become brittle, dull, or prone to shedding.
Below is a curated list of nutrient-dense foods that support optimal scalp function, follicle strength, and hair fibre integrity.
What you put in you get out. And this is so true with hair care. As much as hands on care is vital, good hair care really starts with what you eat. Without the proper nutrients, your hair follicles, your hair and your scalp will suffer – your hair will be unable to grow or repair itself and that is when your plug hole starts getting clogged and you start having bad hair days.
So what are the best foods you can eat to ensure your hair is getting all those vital vitamins. This is a top list taken from the mail online which we think is not only good for you but pretty damn tasty too!
Salmon
Salmon is rich in omega-3 fatty acids, which support scalp hydration and help regulate inflammation around the hair follicle. Insufficient omega-3 intake can contribute to dryness, dullness, and scalp flaking.
Meal ideas: grilled fillets, fishcakes, salmon en croute, or baked with herbs.
Spinach
Spinach delivers iron, vitamins B, C and E, plus magnesium and potassium. Iron plays a critical role in transporting oxygen to hair follicles, supporting healthy growth cycles.
Add to salads, smoothies, or lightly sautéed with garlic.
Lentils
Lentils are packed with protein, zinc, and biotin. Protein strengthens keratin structure, while zinc supports tissue growth and repair.
Ideal in soups, stews, and curries.
Sweet potatoes
High in beta-carotene (converted to vitamin A), sweet potatoes support natural sebum production. Vitamin A deficiency is associated with dry scalp and dandruff.
Try baked, roasted, or blended into soups.
Oysters
Oysters are one of the richest dietary sources of zinc. Zinc regulates oil glands at the scalp and supports follicle repair. Severe deficiency can contribute to hair thinning.
Eggs
Eggs provide high-quality protein and biotin, both essential for keratin production and strand resilience.
Mackerel
Like salmon, mackerel is rich in omega-3 fatty acids. It supports scalp condition and healthy hair shine.
Walnuts
Walnuts contain biotin and vitamin E. Vitamin E acts as an antioxidant, protecting hair follicles from oxidative stress. Biotin helps improve strand strength and reduce breakage.
Carrots
Rich in vitamin A, carrots help maintain healthy scalp oil production and contribute to a well-conditioned appearance.
Poultry
Chicken and other lean poultry provide high-quality protein. Protein deficiency can result in brittle strands and reduced pigmentation.
Nutrition Supports Hair — But It Doesn’t Reverse Hair Loss
A balanced diet optimises follicle health and supports ongoing growth. However, once hair loss has progressed, nutritional adjustments alone are unlikely to restore lost density.
If you are experiencing thinning or visible hair loss, Skalp provides a clinically proven, non-surgical solution through scalp micropigmentation (SMP). This advanced treatment replicates the appearance of natural hair follicles, restoring the look of a fuller hairline and increased density.
With clinics in London and Manchester, Skalp offers expert-led consultations and tailored treatment plans designed for long-lasting, natural-looking results.
If you’re ready to regain control of your appearance, book a consultation today.
Book an appointment for a complimentary consultation today
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