Whether you’re hoping to turn back the clock on your thinning tresses or you’re just looking to thicken up your crown, the pros have got the inside scoop on the best hair-fortifying diet.

Why is my hair falling out? It could be chemical damage, genetics or maybe even something more insidious. In short, there are a lot of factors that play into hair loss, and believe us when we say that we’ve covered the ins and outs thoroughly. From hormonal changes to environmental factors, hair loss is a complicated beast.

That said, there are ways to slow down the process or reverse it altogether, and the most popular and effective routes include invasive procedures like stem cell treatments and hair transplants. However, these aren’t the be-all and end-all, and if you’d prefer to take a more holistic course, there are a few things you can try.

Great hair starts at the root, and that means getting the right nourishment to support your hair growth. “Your hair health is a reflection of what you eat,” explains Dr Suhail Alam, the Hair Transplant Surgeon at Aventus Clinic. “A nutrient-rich diet can significantly reduce hair shedding, improve scalp circulation, and encourage hair regrowth.” Specifically, nutrients like biotin, iron, zinc and omega-3 fatty acids can help to tackle thinning tresses and reduce shedding—and they can be found in 10 key superfoods. Now, while supercharging your diet with these goods won’t necessarily guarantee a thicker mop on your head, there is certainly no harm in giving your follicles their best shot at thriving. Ahead, find 10 of the best superfoods to incorporate into your diet for better hair days:

Superfood #1: Oysters

According to Aventus Clinic, oysters are one of the richest dietary sources of zinc, containing 16.6mg of the mineral per 100g. Zinc is linked to hair follicle function, so keeping your levels up will help keep your scalp healthy and tresses thick.

Superfood #2: Salmon

Apart from being delicious, salmon is also rich in long-chain omega-3 fatty acids. It actually contains approximately 2.3g of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) per 100g, which are key in keeping your hair shiny and strong. Better yet, omega-3 fatty acids can help to nourish the scalp and reduce inflammation, which in turn may help to prevent or slow hair thinning.

Superfood #3: Eggs

More than just a great breakfast food, eggs are a goldmine for protein and biotin—two crucial nutrients for hair health and strength. Aventus Clinic reports that a 100g serving of eggs contains approximately 12.5g of protein and 25µg of biotin.

Superfood #4. Spinach

Spinach is another fabulous superfood rich in iron, folate, and both vitamins C and A, all of which work to strengthen your strands and prevent hair breakage caused by nutrient deficiencies. 

Superfood #5: Greek Yoghurt

If hair growth is the goal, proteins and vitamins are key and Greek yoghurt offers both in spades. With approximately nine to 10g of protein and 0.3 to 0.5 mg of vitamin B5 per 100g of Greek yoghurt, you’ve got all the tools you need to foster new hair growth.

Superfood #6: Sweet Potatoes

According to Aventus Clinic, beta-carotene is a natural scalp conditioner that keeps your hair hydrated and less prone to breakage. Sweet potatoes are packed with beta-carotene, with a 100g serving containing around 13.1mg of the nutrient. 

Superfood #7: Brazil Nuts

Another key nutrient essential to hair growth is selenium, and just a few Brazil nuts provide an excess of the daily requirement. The nuts contain between 1,900 to 2,500µg of selenium per 100g, which is all you need for stronger, healthier hair. That said, it is possible to have too much of a good thing, so keep your Brazil nut consumption to under five a day!

Superfood #8: Lentils

As mentioned, iron and protein play a key role in hair cell regeneration and overall scalp health, and Aventus Clinic has uncovered that boiled lentils provide approximately 9g of protein and 3mg of iron per 100 g.

Superfood #9: Bell Peppers

Colourful and delicious, red, green, and yellow bell peppers are a rich resource for collagen-boosting and hair-strengthening vitamin C. According to the experts, yellow bell peppers contain about 183mg of vitamin C per 100g while green bell peppers provide around 80mg per 100g.

Superfood #10: Seaweed

The last on our list is perhaps the most important, and it comes down to hormonal harmony. Seaweed is rich in iodine, which is a mineral that is essential to proper thyroid function. For the unfamiliar, your thyroid controls your metabolism, and a part of that process is regulating your hair growth and shedding cycle. Therefore, incorporating seaweed into your diet, which contains approximately 2,600µg of iodine per 1g, is key to regulating your hormonal function. Better yet, you only need to incorporate very small amounts of seaweed in your daily meals to exceed your iodine requirements.

The results won’t be instant, of course, but incorporating any of these foods into your daily diet and taking care of your hair properly will help you on your way to better hair days ahead. “By nourishing yourself properly, you’re giving your scalp and hair the essential nutrients they need to thrive,” Dr Alam asserts. “A well-balanced diet combined with proper hair care can make a noticeable difference in hair health over time.”

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