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“With age, hair needs more than ever to look healthy and shiny, just like skin,” Fudge Professional Global Ambassador, Jonathan Andrew (@jonathanjandrew) told Express.co.uk. However, there’s a lot more to maintaining healthy hair as we age than a regular washing routine.  In fact, your diet plays a huge role in the strength and appearance of hair follicles over time.

According to Jonathan, the sooner you start incorporating healthy choices into your lifestyle, the better it will be for your locks. Jonathan explained: “I think the earlier on in life you incorporate a good hair care routine it will just become second nature.”

Healthy foods packed full of nutrients are what give us energy and allow our bodies to perform their essential functions. However, the added benefits of these nutrients can be seen in glowing skin, strong nails and luscious locks.

“Ensure you try to eat a protein-rich diet as the hair’s follicles are mostly made up of protein so it’s important to include these,” explained Jonathan. “Also green leafy vegetables, avocados, eggs and red meat are good options.

“But, for the vegans and vegetarians amongst us, supplements and multivitamins can replace the nutrients you might not be getting from other sources.”

Studies have found that a lack of protein in the diet can contribute massively to hair loss. Further research has found evidence to suggest deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are also associated with hair loss.

Experts suggest that eggs are one of the best foods for hair health, thanks to their high levels of protein and biotin. Healthline explained: “Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth.”

As well as the food you eat, Jonathan also recommends paying attention to the ingredients or side effects of any medication you may be taking.

He explained: “Medication can also have effects on hair including hair growth and loss, so make sure you’re aware of what you’re taking and any potential side effects. If in doubt your GP can advise you.”

Jonathan added: “Regular appointments with your hairdresser who can analyse and advise you on what the best hair care routine and specific products that will get the very best out of your hair.”

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Best foods for healthy hair

Eggs

As well as protein and biotin, eggs are rich in zinc, selenium, and other hair-healthy nutrients. Experts from Healthline say this is what makes them “one of the best foods to consume for optimal hair health”.

Berries

Berries are packed full of vitamins and nutrients, including vitamin C which has strong antioxidant properties.

The body also uses vitamin C to produce collagen, a form of protein which helps to create strong hair and reduce the risk of breakage.

Antioxidants also play a role in helping to prevent damage from harmful molecules.

Spinach

Spinach has plenty of beneficial properties thanks to its high-nutrient content. These include vitamins A and C which are vital for hair health.

The leafy green is also a great plant source of iron, which boosts hair growth.

Sweet potatoes

Sweet potatoes are a great source of beta-carotene which the body converts into vitamin A.

Healthline said: “A medium sweet potato (about 114 grams) contains enough beta carotene to provide up to 160 percent of your daily vitamin A needs.”

Avocados

Avocados are rich in healthy fats which can support your hair’s needs, as well as your skin.

They are also a great source of vitamin E which some studies have found to support hair growth.

Fatty fish

Fatty fish like salmon, herring, and mackerel have nutrients that have the potential to support hair growth. They are also a great source of omega-3 fatty acids which studies show could help to reduce the risk of hair loss. In 2015, researchers found that study participants taking a supplement containing omega-3 and omega-6 fatty acids, as well as antioxidants, experienced reduced hair loss and increased hair density.

Nuts

Nuts are a quick and convenient snack which are packed full of important nutrients for your body – including your hair.

For example, one ounce of almonds offers 48 percent of your daily vitamin E needs, which has previously been found to support healthy, growing hair.  Nuts are also rich in zinc, vitamin B and essential fats.

Fudge is available from hair salons nationwide and online at lookfantastic.com and amazon.co.uk.

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