We lose hair every day, so no need to panic if you notice a few extra strands falling out. However, some strands won’t grow back and as we age, our hair tends to become thinner. Most of it all comes down to genetics.

That said, diet and lifestyle has a lot to do with it, with nutritional deficiencies contributing to breakage, weakened hair shafts and slow re-growth of new hairs. This can all be reversed with the right diet, so not to worry! The shampoo you use, stress and anxiety can have an effect on your hair, but diet plays a major role. Let’s take a look at some foods to include in your diet to prevent further hair loss, encourage new growth and maintain healthy strands.

• Eggs: Eggs contain biotin, an essential B vitamin for stronger hair, skin and nails. A lack of this vital vitamin can lead to hair loss. Make sure to eat the whole egg, as all the Biotin is within the egg yolk. Eggs are also rich in protein, iron and zinc which your hair needs for growth and strength.
• Dairy products: like milk, yogurt and cheese are loaded with essential proteins, vitamin B12, vitamin D, iron, zinc and omega 6 fatty acids. Dairy sources are also a great source of biotin (vitamin B7), that, as previously mentioned, is known to fight hair loss. Greek yogurt is packed with protein, the building blocks of everything from our skin to our nails to our hair. This yogurt also contains vitamin B5 (pantothenic acid) which helps tackle hair thinning and loss.
• Fortified cereals and red meat: To improve blood flow to the scalp, get enough fortified cereals, grains and lentils in your diet. These are high in iron which helps circulation and blood flow. Red meat is high in iron, with leafy green vegetables being a good source for vegetarians.
• Fish: Essential fatty acids in omega-3 rich sources like salmon, sardines and mackerel, deliver the protein that your hair needs to keep it strong. Omega-3 keeps the scalp moisturized and can prevent dry and brittle strands.  
• Poultry and nuts: Your hair is essentially made up of a protein called Keratin, without sufficient protein for repair and to grow, your hair stops growing. Get protein from chicken, turkey, nuts and also meat and eggs. Almonds are a great source of vitamin E and biotin, which as we mentioned is essential for healthy hair.
• Leafy greens: Stock up on spinach and kale, full of vitamin A which helps the production of natural oils in the hair, iron to support blood flow to the scalp, folate and vitamin C, which is essential for collagen production, needed for our hair. Together these vitamins and minerals help to maintain a healthy scalp and healthy hair by keeping your mane hydrated.
• Sweet potato: Rich in vitamin A or beta carotene, this vitamin, also found in abundance in carrots, orange fruit and vegetables like mangoes and pumpkin, encourages the scalp to produce sebum, which moisturizes the hair and prevents it from being too dry. They are also full of vitamin C, needed for the production of collagen.
• Herbs and oils: Saw Palmetto essential oil blocks the production of a chemical linked to hair loss, so encourages hair growth by preventing further hair loss. Or why not try two tablespoons of aloe vera gel massaged into the scalp and left for two hours, twice a week. The aloe vera balances and helps sebum production, and has been proven to help hair growth. Another option is Rosemary oil, add a few drops of rosemary oil to coconut, almond or jojoba oil to stimulate hair growth. Last but not least; avocado. Avocados are packed with healthy fat, mix some mashed avocado to coconut oil for a healthy hair mask and rinse out. Only small amounts of coconut oil are needed.

Now you have it! A protein packed diet, rich in iron, B vitamins, in particular biotin, vitamin C and A, will get you a healthy mane in no time. Easy choices like opting for nuts as a snack or eggs for breakfast will make all the difference. Make a healthy hair mask from a mixture of oils that we have mentioned above while doing chores or watching a movie and say hello to fabulous hair!  ;)