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We all know the saying 'you are what you eat' but how many of us really think about feeding our hair when we reach for our breakfast, lunch or dinner? But we should, because the secret to healthy hair isn't just what products we apply, it's also the things we eat which in turn nourish our hair from the inside out. So here are a few things to look out for when choosing your next meal!  



When your body doesn't have enough protein it begins to ration what it already has. If you're a bit of a gym-addict then you've probably noticed that your muscles don't grow when they don't have enough protein, well the same thing happens with your hair! And if you go without enough protein for months on end you'll notice that your hair will begin to thin out. Not good! You'll find protein in many foods that you might not have thought of such as almonds, broccoli, quinoa, peanuts, shrimp and much more!


Biotin is one of the B vitamins, also known as B7 and Vitamin H. Although you can add biotin directly to your hair it can be much more beneficial when ingested. People with a biotin deficiency may experience dry, itchy, flaky scalp, and brittle hair. For strong hair (and nails) eat biotin-rich foods such as eggs, whole grains, almonds, halibut, and yogurt!

Omega-3 Fatty Acids

The words 'fatty acids' don't sound like something that would be healthy at all, but actually, they are essential for a healthy body and healthy hair! Omega 3 can help prevent hair loss, reduce inflammation, and nourish hair follicles which encourages new hair growth. Omega 3 can be found in salmon, sardines, flax seeds, squash, wild rice, and more!

Vitamin D

Studies have shown that people with a Vitamin D deficiency can experience hair loss. Avoid hair loss and increase hair growth by consuming foods rich in vitamin D such as tuna, milk, eggs, cod liver oil and some cheeses!

Iron and Zinc

Your hair root and follicles are fed by a nutrient-rich blood supply. Iron can help to fortify hair follicles and encourage growth, and zinc can help to avoid dry scalp. You'll find iron in pumpkin seeds, dark chocolate, lentils, tofu, peanut butter, and zinc can be found in shrimp, spinach, lima beans, flax seeds, spinach and more! They both can be found in beef! 


Although nothing can replace a healthy diet, taking multivitamins can help you get some of the nutrients your diet may be missing - so think about picking some up when you go to your local supermarket! 

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