Food for healthy hair and nails + recipes

Healthy Fats

Omega-3s (found in flax seeds, chia seeds, walnuts, avocado and fish) are especially good for keeping your hair strong, shiny and growing.
Recipe: Guacamole , Raw vegan brownies , Berry smoothie bowl

Vitamin D

Lack of vitamin D is linked to decreased hair growth, so make sure to get enough sunshine. Egg yolks, tuna and salmon are also good sources. Mushrooms are the only non-animal food sources.
Recipe: Pasta with mushrooms and spinach , Tuna poke , Oven roasted salmon


Keratin is a protein that makes up your skin, hair and nails, and biotin (a B vitamin) can help support it. You can get biotin in your diet by eating chocolate, egg yolks and nuts.
Recipe: Chocolate yoghurt tiramisu , Matcha chocolate smoothie


Iron prevents hair loss. Eat enough eggs, chicken and fish.
Recipe: Chicken salad , Trout with broccoli and pesto


For longer, stronger and glowing hair. You can find it in greek yoghurt, beans, lentils and quinoa. Nuts are rich in proteins. They are loaded with essential minerals, especially magnesium and calcium. The omega-3 fatty acids in nuts encourages hair growth and scalp moisture.
Recipe: Greek yoghurt pancakes , Quinoa granola , Lentil ‘meat’balls

Darky leafy greens

Such as spinach, kale or chard are all a great source of carotenoids and folate, two essentials for the health of our skin, eyes and hair. They also contain high concentrations of minerals, especially calcium and iron.
Recipe: Kale pepita pesto , Green avocado smoothie