A man with a healthy head of hair

Posted by & filed under Lifestyle.

The effects of your diet and lifestyle can been seen throughout your body, and even in your hair.

We all know that exercise and a good diet are positive steps towards a healthy lifestyle, making you look and feel great.

Many people take their hair for granted and accept their hair’s health as “one of those things”. However, our diets contain the essential nutrients for life and our bodies prioritise the use of these nutrients to the cells essential for life, with hair cells a lower priority.

A great diet enables the body to keep your body’s cells well nourished, and this includes your hair.

The following nutrients are essential to be included in a healthy diet, so try and include them in your daily diet.


Hair is primarily made of protein, and low quality protein can lead to brittle hair or loss of hair colour.

Protein sources: Chicken, turkey, beef, eggs, low-fat dairy (cottage cheese, milk, yogurt)


Iron deficiency can lead to hair loss and treating iron deficiency may help regrow hair that has been lost.

Good Iron Sources: Lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains


Zinc is another mineral that is thought to be related to androgen levels, the hormones associated with hair loss. Increasing Zinc intake to a healthy level could balance out hair loss.

Good Zinc sources: Oysters, nuts (walnuts, cashews, pecans, almonds), beans, beef, lamb

Omega-3 Fatty Acids

A dry scalp and dull hair can be the result of an Omega-3 deficiency. Scalp health is linked to hair health, with scaly scalp leading to hair loss.

Good sources: Salmon, sardines, herring, mackerel, flaxseeds, walnuts


Lignans are disease-fighting compounds found in flaxseed, and this may help slow hair loss. Small studies have shown improvements in hair loss over time where men were regularly eating 1 ½ tablespoons of flaxseed each day.

Good source: Flaxseed. Lignans are found in the flaxseed’s shell


The majority of the body consists of water, with hair containing up to ¼ of its cellular weight in water. Keeping hydrated is a good way to ensure that you have the right balance of water in your body and your hair.

Vitamin C

Vitamin C enables the body to absorb Iron, so a deficiency can affect iron uptake leaving hair dry and brittle.

Good Vitamin C sources: Broccoli, leafy greens, green peppers, citrus fruit, strawberries


Biotin is another vitamin that can lead to brittle hair if the body has a deficiency, although this is rare. Biotin can promote thick hair and strong nails.

Good Biotin Sources: Brown rice, legumes, lentils, eggs, Swiss chard, nuts

Male Pattern Baldness (Hair Loss)

Hair loss is a common problem amongst men (and some women) and androgenic alopecia is thought to be a hereditary condition passed via the maternal side of the family. A healthy diet and lifestyle is a great way to ensure you are in peak physical condition to give you the best chance of maintaining a great head of hair; however age and hormones play a key role in your ability to keep a full head of hair throughout your life.

Male Pattern Baldness is a condition that can be treated, with various remedies having varying degrees of effectiveness. Propecia is a prescription drug that has been found to be highly effective in reducing hair loss and even promoting regrowth through clinical trials.

For further information on hair loss please read the information on PrivateDoc’s pages. Propecia on prescription is an effective treatment for baldness, and could be a suitable treatment for you if you are suffering from hair loss.

PrivateDoc’s online doctor service is here to help with hair loss, and a quickly consultation can assess if hair loss treatment is suitable for you.