The Inner Work of Hair Health: simplified

The Inner Work of Hair Health: simplified

Your hair doesn’t just grow from shampoo bottles. It grows out of what you eat, drink, how you rest, how you carry stress, and the rhythms you live by. 

Every strand is built from the materials you give it: protein, minerals, water, even colour from melanin. That’s why good hair starts long before the salon. It starts at the table.

The Building Blocks

Protein
Hair is made of keratin, a protein. Without enough protein, strands thin, shed, and break.
Best foods: eggs, chicken, beans, nuts, yoghurt, quinoa.

Iron
Iron delivers oxygen to your follicles. Low iron = sluggish growth, thinning.
Best foods: red meat, lentils, spinach, beans. Pair plant iron with vitamin C for better absorption.

Zinc
Keeps follicles working and keratin forming.
Best foods: oysters, chicken, pumpkin seeds, beans, nuts.

Biotin
Supports keratin production and healthy growth.
Best foods: eggs, salmon, sweet potato, almonds, sunflower seeds.

Omega-3 Fats
Keep your scalp supple and strands shiny.
Best foods: salmon, walnuts, chia seeds, flax, avocado, olive oil.

From Plate to Crown

You don’t need a perfect diet. Tiny consistent choices matter more than dramatic overhauls.

  • Breakfast: Eggs with spinach (protein + iron) or oats with berries and nuts (carbs + antioxidants + zinc).

  • Lunch: Salad with chicken or chickpeas, colourful veg, and seeds.

  • Dinner: Salmon with quinoa and asparagus, or lentil soup with greens.

  • Snacks: Almonds, fruit, yoghurt, hummus with crackers.

Every plate is a chance to feed your hair.

The Bottom Line

Consistency is key. A colourful plate today = stronger strands tomorrow.

Nourishing your body from within is the true foundation of hair health. Pair it with rest, hydration, and rituals of care, and your crown will thank you.

If you'd like to go deeper for a more in depth blog post check out my blog "The nutritional foundations of hair growth".

✨ Free Download: Want to make this simple? Grab my “5 Nutrients Your Hair Loves” checklist and stick it on your fridge for daily inspiration.
👉 Download it here

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