What to Eat to Prevent Hair Loss? 17 Beneficial and Harmful Foods
When you decide to pay more attention to your hair health or prevent hair loss, the first thing that usually comes to mind is changing your shampoo or using strengthening hair tonics. But did you know that foods can also play a significant role in this? In fact, a healthy diet is one of the most effective and simplest ways to maintain hair health.
In this article from Dr. Fakhriya, who has branches in Muscat and Sohar, Oman, we answer the question: “What to eat to prevent hair loss?” and provide a list of beneficial and harmful foods so that, with the right dietary choices, you can have healthier and fuller hair.
What Is Good for Hair Loss?
A healthy, nutrient-rich diet not only helps maintain overall body health but can also play a key role in preventing and even treating hair loss. Some studies have shown that following a Mediterranean diet, which emphasizes plant-based foods, fish, and olive oil, is associated with a reduced risk of androgenetic alopecia (male-pattern hair loss). This diet contains beneficial plant compounds that help maintain follicle health and promote hair growth. It also minimizes the secretion of substances that contribute to hair loss.
In addition to diet, the topical use of certain oils—such as coconut, jojoba, lavender, and peppermint oils—can also be useful in preventing hair loss and may even promote hair growth. For example, in a three-month study of women with pattern hair loss, applying pumpkin seed oil to the scalp significantly increased hair growth. Another study showed that rosemary oil could help control male-pattern baldness similarly to minoxidil by improving blood circulation.
What to Eat to Prevent Hair Loss
No single food can prevent hair loss on its own. However, including the following foods as part of a healthy diet can help maintain hair health:
1. Eggs
Eggs are one of the most nutritious foods to consider when asking what to eat to prevent hair loss. They are a good source of protein and biotin (vitamin B7). Protein supports hair growth since hair follicles are mostly made of protein, and a deficiency can cause hair loss. Biotin is essential for producing keratin (the protein in hair). Supplements containing biotin are often promoted for hair loss prevention. These can help people with biotin deficiency improve hair growth. However, with a balanced diet, deficiency is unlikely. Overconsumption of biotin supplements may affect medical test results, so consult a nutrition specialist or phone consultation to determine your daily biotin needs.
2. Soy
Research has shown that compounds in soy can strengthen hair growth. One such compound is spermidine, found abundantly in soy. In a study of 100 participants, spermidine supplementation prolonged the active growth phase of hair (anagen phase), leading to longer hair growth.
3. Berries
Strawberries and other berries are rich in compounds that support hair growth and can help prevent hair loss after keratin treatments. One key compound is vitamin C, an antioxidant that protects hair follicles from harmful free radicals. Vitamin C also aids in collagen production, strengthening hair and preventing breakage. Additionally, it helps the body absorb dietary iron, whose deficiency can lead to anemia and hair loss.
4. Spinach
Spinach is beneficial due to its high vitamin A content, which helps prevent hair loss. Studies indicate that vitamin A is essential for maintaining healthy, full hair, but excessive intake through supplements can be harmful and accelerate hair loss. It’s better to get your vitamin A from healthy foods like spinach. Spinach is also a good source of iron, vitamin C, and folate (vitamin B9), all crucial for hair growth. Iron aids red blood cells in delivering oxygen to follicles, promoting hair growth.
5. Bell Peppers
Sweet bell peppers are rich in vitamin C, a powerful antioxidant. One yellow bell pepper can provide about 456% of a woman’s daily requirement and 380% for men. Vitamin C contributes to collagen production and protects hair from oxidative stress, which is a factor in hair loss. Bell peppers are also an excellent source of vitamin A, essential for hair growth and sebum production, which keeps hair healthy.
6. Fatty Fish
Fatty fish like salmon and sardines may be recommended by dermatologists for hair loss prevention, as they provide abundant omega-3 fatty acids. A study on 120 women showed that supplements containing omega-3, omega-6, and antioxidants were linked to increased hair density. Fatty fish also supply protein, selenium, vitamin D, and B vitamins, supporting hair strength and growth.
7. Beans
Beans are a good source of plant protein and zinc, both vital for the hair growth and repair cycle. For example, 100 grams of black beans supply 14% of a woman’s daily zinc requirement. Beans also contain iron, biotin, and folate, all beneficial for hair.
8. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A to protect hair health. A medium sweet potato (about 114 grams) provides roughly 160% of the daily vitamin A requirement. Vitamin A influences sebum production, helping maintain healthy hair. Pairing vitamin A-rich foods with suitable shampoo can yield better results. Consult a dermatologist for guidance on choosing the best shampoo for hair loss.
9. Avocado
Avocados are rich in vitamin E, with one medium avocado (about 200 grams) supplying 28% of the daily requirement. Vitamin E has antioxidant properties, neutralizing free radicals and protecting hair follicles from oxidative stress. Deficiency is common among individuals with hair loss, though more research is needed for definitive conclusions.
10. Nuts
Nuts such as almonds, walnuts, and pistachios provide a wide range of nutrients essential for hair growth. One ounce (28 grams) of almonds supplies 48% of the daily vitamin E requirement. Nuts are also rich in B vitamins, zinc, and essential fatty acids, whose deficiencies can contribute to hair loss.
11. Seeds
Increasing seed intake, such as sunflower seeds, can stimulate hair growth and strengthen hair. One ounce (28 grams) of sunflower seeds provides about 50% of the daily vitamin E requirement. Seeds also supply various B vitamins. Chia seeds and ground flaxseeds are rich in omega-3 fatty acids, supporting hair health. Two tablespoons of ground flaxseed contain 4.7 grams of omega-3s. Although not as potent as fish omega-3s, they remain a good preventive option.
12. Red Meat
Red meat is a good source of protein and iron, both essential for hair growth. Meat protein strengthens hair and follicles, while iron is more easily absorbed than plant sources, quickly replenishing body stores. However, excessive consumption, especially processed meats like sausages, is linked to heart disease, colorectal cancer, type 2 diabetes, and potentially hair loss.
13. Whole Grains
Whole grains like whole wheat bread and oats are rich in selenium, a mineral important for thyroid health. Thyroid disorders can halt hair growth and cause hair loss. Even individuals without thyroid conditions need selenium for hormone regulation and hair growth.
14. Water
Alongside a healthy diet, staying hydrated is crucial. Dehydration can dry out the scalp and slow hair growth. Most people need about 2 liters of water daily, more if living in hot climates or sweating heavily. Excessive hairdryer use can also dry the scalp and contribute to hair loss.
What Is the Best Food for Treating Hair Loss?
Everything you eat affects hair health. Vitamins C, D, E, A, B, iron, protein, and omega-3 fatty acids strengthen follicles and increase growth speed. If you suffer from hair loss, it is essential to include foods rich in these nutrients—such as fresh fruits and vegetables, poultry, fish, and whole grains—in your daily diet. Consult a nutritionist about the need for supplements.
Remember: if hair loss has a hormonal origin, seeds or other foods alone cannot treat it. Medical treatment may be necessary in such cases.
Foods That Cause Hair Loss
Now let’s review harmful foods:
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Simple carbohydrates (cakes, sweets): Increase sebum production. Excess sebum can lead to inflammation and damage hair. Sugary foods also negatively affect scalp blood vessels by raising insulin levels.
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Mercury-contaminated fish: Exposure to heavy metals like mercury can lead to hair loss, fatigue, depression, insomnia, and memory loss.
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Fried foods: These increase sebum production, affecting hair health.
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Highly restrictive diets: Eliminating many healthy foods can contribute to hair loss. Consult a doctor to see if hair loss from dieting is reversible.
Final Words
Providing essential vitamins, minerals, and nutrients through food strengthens hair follicles and helps prevent hair loss. To create a healthy, balanced diet tailored to your needs, consult a nutrition specialist. If you suspect your hair loss is linked to a medical condition, see a dermatologist promptly.
FAQs
What are the best foods to prevent hair loss?
Eggs, spinach, fatty fish, bell peppers, and sweet potatoes are among the top choices.
Which foods help treat hair loss?
Foods rich in vitamins C, D, E, A, B, iron, protein, and omega-3s—such as fresh fruits and vegetables, poultry, fish, and whole grains—support hair regrowth.
Which fruits are beneficial for hair health?
Berries have the greatest impact due to their high vitamin C content. They neutralize free radicals and help iron absorption in the intestines.