Healthy-looking hair starts long before you reach for a shampoo bottle. What you put on your plate plays an important role in supporting the condition of your hair, because each strand relies on a steady supply of nutrients to grow and stay strong. While no single food is a magic fix, a balanced, varied diet can help maintain the foundations for hair that looks and feels its best.

Here's a practical look at the foods worth getting on your plate, and why they matter.

Why diet matters for your hair

Hair is largely made of a protein called keratin, and the follicles that produce it are among the most active, fast-growing cells in the body. When your diet is short on key nutrients, hair is often one of the first places it shows — strands can feel weaker or look duller. Eating well won't change your genetics, but it helps give your hair the building blocks it needs to grow as healthily as it can.

Nutrient-rich foods that support healthy hair

Rather than chasing a single "miracle" ingredient, aim for variety across these groups:

• Protein sources — eggs, fish, chicken, beans, lentils and tofu provide the amino acids your body uses to build keratin.
• Oily fish — salmon, mackerel and sardines offer omega-3 fatty acids, which help support a healthy scalp.
• Leafy greens — spinach, kale and broccoli supply iron, folate and vitamins A and C.
• Nuts and seeds — almonds, walnuts, pumpkin seeds and flaxseeds are a handy source of zinc, selenium and healthy fats.
• Colourful vegetables and fruit — sweet potatoes, carrots, berries and citrus deliver antioxidants and vitamin C, which supports collagen.
• Wholegrains — oats, brown rice and wholemeal bread provide B vitamins and slow-release energy.

Key nutrients to keep in mind

A few nutrients are especially associated with normal hair:

• Iron — low iron is a common reason hair can look lacklustre, particularly in women.
• Zinc — involved in the hair growth and repair cycle.
• Biotin (vitamin B7) — contributes to the maintenance of normal hair.
• Vitamin D — linked to the health of hair follicles.

If you suspect you may be low in any of these, it's worth speaking to your GP before reaching for supplements, as more isn't always better.

Simple habits that help

Supporting your hair through food is as much about consistency as it is about specific ingredients. A few easy habits go a long way:

• Build meals around a source of protein and plenty of vegetables.
• Stay hydrated throughout the day.
• Aim for a rainbow of colours on your plate across the week.
• Limit heavily processed, sugary foods where you can.
• Be patient — hair grows slowly, so give dietary changes a few months.

Pairing good nutrition with a good routine

What you eat works best alongside how you care for your hair and scalp day to day. A gentle, consistent routine — washing regularly, treating your hair kindly when wet, and looking after your scalp — helps your hair look its best. Watermans haircare is designed to support a healthy-looking scalp and hair as part of that everyday routine, complementing the nutrients you're getting from your diet.

Think of it as a two-part approach: nourish from within with balanced meals, and care for your hair from the outside with a routine that suits you. Together, these habits help maintain hair that looks fuller, feels stronger and stays in good condition over time.

The bottom line

There's no single food that transforms your hair overnight, but a varied, nutrient-rich diet gives your hair the support it needs to grow as healthily as possible. Focus on protein, plenty of colourful vegetables, and key nutrients like iron, zinc and biotin — then pair that with a kind, consistent hair-care routine. Small, steady changes are what make the difference.