what to eat in order to prevent hair loss

What are Good Foods for Hair Loss?

As you may already know hair loss can have many rootsAlthough very often, baldness is simply the consequence of malnutrition and lack of certain vitamins and minerals so its important to pay attention to foods for hair loss prevention.

Our hair follicles have high nutrient requirements. However, in case of a nutrient deficiency, our hair is the first thing to be affected. Why? Our body does not regard hair as an essential tissue and prioritises other tissues while transporting vital nutrients around the body, especially when there are inadequate amounts of them present in the body.

The Most Important Nutrients at a Glance

An unbalanced diet and not eating enough food affects hair structure and pigmentation. In this article, you can learn about the nutrients that should constitute a major part of your diet to improve your hair’s condition. Remember: your hair is very often a reflection of your general health!


Keratin, a type of protein, is the main component of hair. When protein intake is low, hair growth slows down and hair shafts get thinner and more fragile. Pigmentation can also become less pronounced. Foods that contain a lot of protein include lean meats, fish, eggs, low-fat cheeses and legumes.

Fatty Acids

Fats create a defensive shield for the body cells, helping your hair and skin stay hydrated and protecting them from external irritants. Particularly important are omega-3 and omega-6 fatty acids. You can receive the necessary amount of them by incorporating fatty fish, nuts and flaxseed oil in your diet.

Trace Elements

Zinc, iron and selenium are the minerals of particular importance for hair loss treatment. Selenium, for example, takes part in the creation of new hair, while zinc strengthens hair follicles. The best sources of zinc are shellfish, meat, mushrooms and oatmeal. Eat more nuts (especially Brazil nuts), spinach and whole grains to increase your selenium intake. And, when it comes to iron, green leafy vegetables, oysters, whole grains and dried fruits are the best helpers to improve your hair quality.


Last but not least, vitamins have a positive influence on the health of the hair. Here, vitamins of groups E, A, B and D should be particularly favoured. Vitamin D is the easiest to maintain as it is produced naturally by UV light. So don’t neglect the sunlight since it is important for hair growth.

What Diseases Cause Hair Loss and What to Eat to Treat Them?

Hair loss may be a symptom of various diseases, but it occurs most frequently among those suffering from thyroid dysfunction and anaemia.

More vitamin A and iodine should be consumed if you have thyroid dysfunction (only if iodine deficiency is detected). Vitamin A is found mainly in vegetables such as carrots and spinach. Eat more broccoli, spinach, parsley and sea vegetables to increase your iodine levels.

Here are some of the best foods for anaemia:

Pumpkin Seeds

Pumpkin seeds and their oil have healing and anti-inflammatory properties.


Sesame contains a lot of calcium, which facilitates hair growth.

Sunflower Seeds

Sunflower seeds can work wonders for your hair, as they are abundant with omega fatty acids, zinc and magnesium.


These tiny healthy seeds contain a high proportion of omega-3 fatty acids and can prevent hair loss.

Poppy Seeds

There is a lot of zinc in poppy, which is why it is seen as a practical home remedy for hair loss.


Every healthy meal plan should include millet and spelt. Millet contains a good amount of magnesium, which is great for treating various scalp conditions and better blood circulation.

Dried Fruit

Vitamin rich dried fruits like apricots and peaches can do a stunning job in restoring your hair’s strength and shine.

Green Leafy Vegetables

Spinach, basil and parsley are usually used as another ingredient in a dish. You can also consume them in the form of smoothies together with other fresh veggies and fruit.

What Vegetables Should You Eat for Hair Loss?

what are the best vegetables for your hair

Vegetables are not only an indispensable part of any diet, but are also a real booster for the growth of our hair. They contain a multitude of vitamins and minerals, that’s why eating a variety of veggies is the first thing to consider if you want to adopt a healthier diet and take proper care of your hair.

Make sure you include spinach, onions, carrots, garlic, tomatoes and sweet potatoes to your menu. Rich in iron, zinc and other essential vitamins and minerals, these products are widely available and should be eaten regularly to guarantee strong hair follicles.

Effects of Diet Change on Hair Loss

Altering your diet makes a difference not only in terms of weight. The whole body is dependant on what we eat and hair is no exception. Of course, eating the wrong foods is not always the sole cause of the problem, but it can add up to the job of other disease triggers. Also, ready meals and fast food are harmful to the digestive tract and have poor nutritional content. And, if you have problems with your stomach or intestines, the food that you eat (even if it is healthy) cannot be properly digested and the important nutrients cannot be fully absorbed.

Conclusion: Foods for Hair Loss Prevention?

Depending on where we live and what kind of lifestyle we have, it can be really difficult to take proper care of our health. However, even small changes to your routine can have a big impact in the long run.

We do not want to give the impression that hair loss can be managed solely with a good and balanced diet. Especially in case of circular or genetic hair loss, you will need to undergo special medical treatment or hair surgery. However, versatile and healthy nutrition can definitely help with less serious causes of hair loss. It is also a necessary aftercare measure for those who want to see the best results after a hair transplant. 

If your scalp has developed a lot of bald spots, hair transplantation is the right decision for you. The Bio Hair Clinic team will be pleased to advise you on this matter and find the most suitable treatment method together with you.