How to prevent hair loss and growing longer hair are two of the biggest hair related questions online. Whilst hair loss can be triggered by certain stressors that are out of your control including:

• Hormonal changes
• Stress
• Vitamin deficiencies
• Childbirth

There are small steps that are within your control that can help you build strong and healthy hair, starting with your diet.

Diet is one of the first places to start any wellness journey, and it is no exception with your hair.

There are many recommendations online about what food you should be eating and what you shouldn’t, but for the purpose of growing stronger hair and preventing hair loss we recommend foods that contain: Vitamin A, B, C for conditioning hair, Omega-3 for preventing hair follicle inflammation and biotin for hair growth.

See our list of the best foods to be eating for healthy hair: 

Fruit

The following fruits contain essential vitamins and polyphenols which are natural anti-oxidant and anti-inflammatory molecules that have an anti-ageing effect (hello fruit salad!).

• Blueberries
• Strawberries
• Blackberries
• Apples

Salmon

Salmon is packed full of Omega-3 fatty acids and nutrients that are vital for the production of healthy hair and skin.

Chia seeds 

Chia seeds are also loaded in omega-3 fatty acids and can promote a healthy scalp and hair — two essential factors in hair growth.

Avocado 

Avocado is full of healthy fats and abundant in vitamins B and E, which can help to strengthen the scalp and prevent hair loss and breakage.

Spinach 

Spinach is high in vitamins C and A, that nourish strands, condition the scalp, and create the ultimate environment for hair growth.

Eggs 

Eggs contain biotin — a beneficial nutrient known to promote hair growth.

Need some recipe inspiration? We’ve have pulled together some recipes that will keep your tummy satisfied and nourish your hair and scalp helping you to grow healthier hair and prevent hair loss:

1. Oven-Baked Frittata
   Forget messy stove-top frittatas, this little gem makes for an easy and fuss-free cook that will keep your stove-top clean. Simply grease an oven-proof dish (26 x 16cm approx.) and mix all your favourite veggies and protein with 8 lightly beaten egg, ½ cup of cream, ½ cup of Parmesan and some light seasoning. Bake for 30-35 minutes at 200c and enjoy.

1. Healthy Potato Salad
   Steam one whole sweet potato and dice. Hard-boil two eggs, dice up a whole avocado and mix with chopped herbs, the juice of half a lemon, half a cup of low-fat yogurt and season well. Mix altogether for a simple and light lunch alternative.

1. Pan-Sear Salmon on Greens
   Place a non-stick fry-pan on high heat and add a drizzle of olive oil. Once hot, place your salmon fillet skin down and allow to crisp. Beside your fillet, place a handful of baby spinach and some shredded carrots and allow to soften and wilt. After two minutes, flip your salmon, the skin should look crisp and golden. Cook for another 1-2 minutes depending on thickness. Season your veggies and squeeze ¼ lime on the whole pan. Remove from heat and plate up with a final sprinkle of fresh-chopped parsley.