Losing Hair? Eat These 9 Foods to Prevent Hair Fall

Foods To Prevent Hair Fall

Foods To Prevent Hair Fall

While there are several reasons for hair fall, having proper nutrition in your diet can prevent hair fall significantly. Many people neglect a nutritious diet in this current busy lifestyle. Even if you can’t change factors such as genetics, age, etc., you can have a healthy diet. 

Here are some foods that prevent hair fall significantly.

Fatty fish

Fatty fish like salmon, mackerel, herring, and tuna are rich in fatty acids like omega three fatty acids and vitamin D. They are good sources of protein, vitamin B, vitamin D3, and minerals selenium. 

Omega 3 fatty acids are associated with hair growth. A study on 120 participants given omega 3 and omega 6 fatty acids for 6 months has observed increased hair density, increased hair thickness, and reduced hair fall significantly.

Another study found supplements of fish oil have significantly decreased hair fall and promote hair growth. 

Green leafy vegetables

Leafy vegetables like kale, spinach, etc., contain high amounts of iron, vitamin A, beta carotene, folate, and vitamin C. Especially spinach, which includes 6 milligrams of iron per cup of cooked spinach and 54% of your daily vitamin A requirement. Low iron is a significant cause of nutritional deficiencies and types of hair loss. 

Vitamin A is essential for hair growth. It helps in making sebum, which protects hair and moisturizes the scalp.


Being a plant-based protein source necessary for hair growth, they are also rich in zinc and have a role in hair growth and repair cycles. Beans also give a good dose of nutrients like biotin, iron, folate, etc. 

According to a study, soybeans contain an active compound called spermidine, which can prolong the anagen phase and is very effective in the case of hair loss patients.


Fruits like berries, oranges, grapes, apricots, etc., are rich in vitamin C, and antioxidants protect hair follicles from free radicals produced during various metabolic reactions. According to a study, vitamin C also helps absorb iron and stimulates collagen, a protein that makes hair and prevents hair fall.

A cup of strawberries can give you 1.4 times your daily vitamin C requirement.

Eggs and meat

Eggs are good sources of zinc, selenium, biotin, and iron. According to a study, protein deficiency is associated with hair loss, as protein makes up most hair follicles.

Biotin is required for the synthesis of keratin which is a hair protein. 

Meat is a rich source of protein. A 100gm sirloin steak alone contains 29 grams of protein. Meats like red meat contain iron that our body can easily absorb. Iron and protein deficiency is associated with hair loss, according to a study. 

Sweet potato

Sweet potato is rich in beta carotene, which gets converted to vitamin A in our body. A medium-sized sweet potato contains beta carotene, which could give four times more vitamin A than your daily requirement. 

Vitamin A is known to produce sebum which moisturizes the scalp by forming a protective layer. Vitamin A also stimulates faster hair growth and promotes thicker hair.


Delicious and nutrient-rich avocados are healthy sources of good fat and vitamin E. One medium-sized avocado gives at least 21% of your daily vitamin E needs. Vitamin E is also an antioxidant that protects hair follicles from damage due to free radicals. a study found that taking vitamin E for eight months has led hair growth by nearly 35%


Seafood like shrimp and oysters are rich in zinc—a mineral whose deficiency stimulates telogen effluvium, a hair loss caused by a nutrition deficiency. A study suggests that taking zinc supplements can reverse the hair fall caused due to zinc deficiency.

According to several studies, shrimps are rich in proteins, vitamin B, iron, and vitamin D. Vitamin D3 is associated with hair loss.

Nuts and seeds

Nuts are very nutrient options for hair growth. 28grams of almonds a day gives 37% of your daily vitamin E requirements. Apart from vitamin E, nuts contain a good amount of vitamin B, zinc, fatty acids, etc., whose deficiencies are associated with hair fall. 

Seeds like sunflower seeds, pumpkin seeds, flaxseeds, chia seeds contain reasonable amounts of omega 3 fatty acids. One ounce of flax seeds gives 6,338 mg of omega 3 fatty acids. Most seeds are rich in minerals like zinc and selenium.

Take Away 

Hair might fall be due to several reasons. It might be due to genetics, age, pollution, etc., which are not in your control. But factors like nutrition are under your control, and taking a proper diet will help to prevent hair loss. Foods rich in omega 3 fatty acids, proteins, zinc, biotin, etc., work wonders to prevent hair loss and promote healthy hair growth.

This article will guide you through 9 foods to take for hair loss and nutritional facts about them.

Meta: Hair might fall due to several reasons: genetics, age, pollution which are not in your control. Nutrition is under your control & taking proper diet will help to prevent hair loss

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