Gorgeous hair starts on your plate! Hair is made of protein (keratin), and growing it needs protein, iron, zinc, omega-3 fats, biotin and other B vitamins, and vitamins A, C and E.
Foods for healthy hair
Protein Eggs, fish, poultry, lean beef, cottage cheese, yoghurt and beans provide the building blocks for strong strands.
Omega-3 fats Salmon, sardines, trout, herrings, mackerel and walnuts support a healthy scalp.
Iron and zinc Lean beef, oysters, pumpkin seeds, beans and leafy greens such as spinach, silverbeet and kale. Low iron is a common cause of hair shedding in women.
Vitamins A and C Sweet potato, carrots, pumpkin, rockmelon, mangoes, apricots, kiwi fruit, strawberries and blueberries. Vitamin C also helps you absorb iron from plant foods.
Vitamin E and healthy fats Avocado, nuts and seeds.
Supplements Most people get what they need from food. If your hair is thinning or shedding, see your GP first: a simple blood test can check for low iron, thyroid problems or other causes, and they can recommend a supplement only if you need one.
DIY hair rinses
Add these to a jug of warm water (never apply essential oils undiluted) and use as a final rinse after shampooing. Patch test first if you have a sensitive scalp.
For blondes 2 drops rosemary oil and 1 drop chamomile oil.
For redheads 1 drop orange oil, 2 drops geranium oil and 1 drop frankincense oil.
For brunette or dark hair 1 drop geranium oil, 1 drop lavender oil and 2 drops rosemary oil.
For oily hair Add a tablespoon of cider vinegar to the final rinse, rub through, then rinse a couple of times.
A note on lemon and the sun Lemon juice and citrus oils on the skin can react with sunlight and cause burns, so avoid the old “lemon juice and sit in the sun” highlighting trick, and keep citrus rinses off your scalp and face before heading outdoors.
Conditioning treatments
Avocado conditioner Mashed avocado left on the hair for 20 minutes, then rinsed, is full of natural oils.
Egg treatment Rub a beaten egg through your hair, leave for 5 minutes and rinse with cool water.
For dry hair Warm a little extra virgin olive oil or coconut oil, work it through your hair, wrap in a towel or shower cap for 30 minutes, then wash out. For extra-damaged ends, add a few drops of geranium or sandalwood oil.
Anti-frizz Rub a little coconut or cold-pressed macadamia oil between your palms and smooth through the ends.
These natural products cost a little to start with, but they last a long time and are free of the fillers in many commercial products.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
