Beauty from within: Eat your way to a shiny swishy mane

Lucy E Cousins
November 1, 2016

There is nothing better than clinking a glass of champers, while wearing your Sunday best at the races. Sure, your heels might have disappeared into the soft grass and your tiny purse can’t hold everything it needs to, but you (and your fascinator) look a million dollars, and who knows you just might win a million if you’re lucky!


But we all know that the one accessory that can take an outfit from ‘meh’ to ‘wow’ is a shiny head of luxurious hair. Not so easy, you say?

Well, we asked Swisse expert Sherree Banh for her top tips of how you can quickly and painlessly improve the look and quality of your mane, so that when racing season starts again, you’re ahead of the pack.



There are between 100,000 and 350,000 hair follicles on our heads, and each one produces a strand of hair, made up of a protein called keratin. In order for our hair to be strong and to repair itself it needs a steady stream of protein to keep it lush.

What to eat: Chicken, lentils, nuts, soy, turkey, pork, quinoa.



For a healthy scalp and hydrated hair, it’s essential to consume two to three servings of food containing omega-3 a day. Fatty acids are an important fat for the body, and one that we can’t produce ourselves.

What to eat: Fish (especially salmon and mackerel), flack seeds, pumpkin seeds, walnuts.


Vitamin A

Our body produces a natural conditioner called, sebum, in the sebaceous glands but it can only do that if there is a high enough level of Vitamin A. So stock up on Vitamin A-rich food for smoother and shinier locks.

What to eat: Sweet potatoes, carrots, pumpkin.


Vitamin C

One of the best ways to help your body absorb iron is to pair foods high in iron with foods that are Vitamin C-rich. Apart from being an antioxidant itself, Vitamin C also aids collagen production – our skin loves that!

What to eat: citrus fruits, kiwi fruit, blueberries, strawberries, watermelon.



Zinc is important to ward off one of our most feared conditions: hair loss. Without the right levels of zinc your hair follicles can’t grow and you can get a dry and itchy scalp. Dandruff, anyone?

What to eat: Oysters, whole meal products, lean beef, eggs.



Also known as Vitamin H, biotin is essential for our body as it is one of the B Complex Vitamins that helps convert food into energy. It’s uncommon to have a deficiency of biotin but if you eat a diet of highly processed foods you might want to stock up. Biotin also aids hair strength and growth.

What to eat: Eggs yolk, lentils, soy flour, yeast.



As well as zinc, a lack of iron can also lead to hair loss. When there is too little iron in your body, it can affect the blood supply to the follicles, meaning there might not be enough nutrients in your system to promote hair growth.

What to eat: Green leafy vegetables, lean meat, chicken, lentils, broccoli.


Want some extra help?

Spring racing is fast approaching so if you need some extra help, along with the above dietary inclusions, consider a trusted supplement like Swisse Ultiboost Hair Skin Nails Liquid. That way your hair will have no choice but to look fabulous.


Do beautiful from the inside out #Swissebodybeautiful