It’s true that many of us want strong, thick and shiny looking hair, especially as we get older.

Male pattern baldness is the most common type of hair loss, affecting around 50% of men over the age of 50 according to a British Association of Dermatology report. However, age isn’t the only factor with genetics, hormones, conditions like alopecia, stress and diet playing a role in hair loss too.

Therefore, getting the right nutrients is important and a good balanced diet is known to help promote healthy hair growth.

So, here are some of the best foods to eat to get you on track!


Fish like salmon, mackerel, sardines, and herring are jam-packed with omega-3 fatty acids, which not only makes fish a great source of protein, vitamin D3, and B but is known to encourage hair growth too.

Plus, because omega-3 is found in the epithelial cells on the lining of your scalp, this also helps increase sebum production – keeping your hair and scalp hydrated and healthy. This is also what gives hair that all-important shine!


Eggs are another excellent option containing elements of zinc and can help boost the level of collagen surrounding the hair strands which easily breaks down with older age.

Again, eggs are an alternative way to consume protein which is crucial to combat brittle and weakened hair.

Seeds and Nuts

The oil in certain nuts like walnuts and almonds can improve the amount of elastin to keep your hair flexible and return to its original shape after stretching.

Sunflower seeds stimulate blood flow to the scalp and allow hair to grow at a faster rate as a result.

Fruit and Berries

For a sweet fruity treat, eat strawberries, blueberries, or oranges to absorb iron but most importantly vitamin C.

This will help to circulate blood to the scalp, enhance the strength to the hair shaft capillaries, and with its antioxidant properties help to protect hair follicles from damage.


We were constantly told as kids to eat our greens and for good reason!

As Popeye would tell you, spinach is rich in iron, magnesium, calcium and potassium to make you as strong as an ox whilst giving you luscious locks.

Other leafy greens such as cabbage and watercress help produce keratin to strengthen follicles too.

If your experiencing hair loss, then speak to one of our hair transplant physicians today, where we give expert advice on finding the solution that’s right for you.

UK Hair Transplant Clinics also supply our own exclusive Follifuel shakes, specifically designed to regrow hair with all the daily nutrients needed to support hair growth with versions for both men and women.

Get in touch with your nearest clinic or fill in our Ask UK Hair form if you require any additional information.

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