October 2, 2022 by Thomas

What food to eat to prevent hair loss

Last Updated on: 30th May 2023, 04:27 pm

Hair loss can be extremely stressful and treating hair loss is not only related to what can be applied directly to the hair and scalp but related to what you consume as well.

A proper hair care regimen also requires the consumption of important nutrients to be healthy and strong.

If you are someone looking to reverse hair loss, promote hair growth and protect hair follicles, here are some foods to prevent hair fall:


Eggs are packed with vitamin B8 or biotin.

They are a popular ingredient to promote hair growth as it contains essential fatty acids along with a variety of vitamins and minerals to strengthen hair follicles.

Research has also shown that eating eggs can increase protein synthesis to strengthen hair roots and prevent premature hair loss.

Regularly consuming eggs can make hair shiny and strong, prevent hair breakage, and reduce brittleness.


Chicken contains omega 6 fatty acids that stimulates dermal papilla and controls the hair growth cycle to promote hair health.

It is also an excellent source of protein, vitamins, and minerals with essential nutrients to nourish the hair and prevent hair fall and balding.

Research shows that nutrient deficiency can result in androgenic alopecia, female pattern baldness, chronic telogen effluvium and alopecia areata.


Lentils are great to promote hair growth and decrease hair loss as they are rich in folic acid, iron, phosphorus, zinc, magnesium, and fiber.

The proteins in lentils also play an important role in healthy hair development.

Examples of lentils you can eat include split pigeon peas, red lentils, peas, yellow lentils, chickpeas, and kidney beans.


Fish especially fatty fish is rich in protein and omega-3 fatty acids which are essential to prevent thinning hair.

Fatty fishes such as salmon and mackerel has been known to stimulate the dermal papilla cells responsible for hair growth as they activate the anagen which is the growth phase of the hair cycle.

It is recommended to include fish into your weekly diet to keep you hair healthy.

Lean Beef

A lean cut of beef is rich in iron, zinc, selenium, vitamins, and biologically useful proteins that promote healthy hair growth and reduce hair loss.

Iron rich foods can help increase red blood cells to fight hair loss and improve nail growth.


Walnuts are great for hair growth as they contain omega 3 fatty acids which is an essential nutrient to keep hair healthy.

They are also rich in protein and macro minerals that are important for hair growth.

Walnuts also contain zinc, iron, selenium, and vitamins B1, B6, and B9, which stimulate hair growth and reduce hair fall.

They also contain biotin, vitamin E, protein, and magnesium that strengthen the hair and maintain scalp health.

The deficiency of these vitamins and minerals leads to hair loss.


Almonds are rich in magnesium, selenium, protein, unsaturated fatty acids, and vitamins.

Magnesium is important to stop hair fall as it acts as a co-factor of different metabolic reactions that stimulate hair follicles.

You can consume 4-5 soaked almonds daily to strengthen the hair and maintain healthy hair growth.


Seeds, especially sunflower seeds, are rich in beta-sitosterol, is effective in preventing androgenetic alopecia and promoting healthy hair growth.

You will also find 5-alpha-reductase inhibitors in seeds which are found in saw palmetto extracts and beta-sitosterol to help in the treatment of androgenic alopecia.

Seeds are also rich sources of omega-3 fatty acids and an alternative to marine products that can help improve the hair coat and prevent premature hair loss.


Spinach is a green leafy vegetable that is rich in calcium, iron, magnesium, phosphorus, folic acid, and vitamins.

It is also rich in iron that improves oxygen supply to the scalp for healthy hair growth.

The high calcium levels in spinach facilitate vitamin D absorption, an important vitamin that prevents female-pattern hair loss or telogen effluvium.


Kale is rich in vitamin A, vitamin K, vitamin C, folic acid, calcium, and magnesium.

These are essential nutrients for healthy hair growth and to keep hair healthy.

The vitamins A and C in kale protect the hair from free radicals by reducing and neutralizing them.

Oxidative stress can cause aging or graying of hair, decreased hair production, or alopecia.

Sweet Potato 

One of the best foods to prevent hair loss, sweet potatoes contain copper, iron, zinc, and protein, which play a significant role in hair loss, hair fall and hair thinning.

Sweet potato can be included as a balanced diet to aid hair growth as it is also rich in vitamin A which acts as an antioxidant to reduce the damaging effects of free radicals, a major cause of hair loss and graying of hair.


The powerhouses foods to prevent hair loss as they are rich in vitamins A and C, carotenoids, and potassium.

Vitamin A deficiency can lead to dry and sparse hair.

However, before you begin eating only carrots to stop your hair fall, remember that having too much can lead to hair loss.

Bell Peppers 

Bell peppers are one of the richest sources of vitamin C.

It’s high nutritional value can help improve hair strength which reduces hair fall.

Vitamin C can help prevent hair breakage and dryness as it helps individuals with iron deficiency absorb iron which can prevent hair thinning.


Oranges are rich in vitamin C which is great for hair health.

Vitamic C boosts hair growth and oranges contain antioxidants, flavonoids, beta-carotene, magnesium, and fiber.

Therefore, drinking orange juice can help improve hair health and reduce hair loss.


Barley is rich in fiber, protein, antioxidants, and tocotrienol which is a derivative of vitamin E.

It can help reduce oxidative stress in the scalp which is one of the major reasons for premature hair loss.

Greek Yogurt 

Greek yogurt is one of the richest sources of probiotics that boost gut health and promote healthy hair.

Eating a probiotic-rich yogurt has been shown to promote hair follicle development and delayed hair loss.

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