List of foods to prevent Hair Loss

Foods to prevent hair loss | List of foods to prevent Hair Loss | foods for hair loss

What foods prevent hair loss?

If you are older than fifteen, the era of your thickest hair has come and gone now. From now on, the name of the game is to keep as much hair on your head and maintain its lustre, strength, and shine. Even though there are several causes of hair loss that include genetics, age, hormones, nutrient deficiencies, toxicity, medications, and autoimmunity which means changing your diet can be helpful. Along with this, It is a prevalent misconception that just oiling, shampooing, and conditioning your hair can make it strong and healthy. A proper lifestyle and a balanced diet also play a vital role in restoring your hair shine, preventing hair loss, and delaying the ageing of the hair. We have listed a few food products to prevent hair fall for both men and women which will also help in keeping hair healthy and nourished.

List of foods to prevent Hair Loss

Vegetarian foods for hair growth and thickness

1) Lentils 

Lentils for example split pigeon peas, red lentils, peas, yellow lentils, chickpeas, and kidney beans are extremely rich in folic acid, iron, phosphorus, zinc, magnesium, and fibre. Research has suggested that mineral and zinc deficiency resulted in diffuse alopecia amongst children.

The proteins that are present in lentils also play a crucial role in healthy hair development. Nutrient deficiency, especially the lack of essential amino acids and micronutrients, can lead to telogen effluvium, female and male pattern baldness.

2) Oatmeal for Fibre

Oats are extremely rich in beta-glucans, which is a type of soluble fibre. According to health expert, both male-pattern balding and female hair loss is often connected with insulin resistance. Due to the high concentration of fibre in oatmeal, it is one food that helps improve the body's insulin sensitivity.

3) Walnuts

Walnuts are indeed one of the most hair-friendly nuts in the category. Walnuts contain omega-6 fatty acids more than any other food. They also have zinc, iron, B vitamins (B1, B6 and B9), and plenty of protein then.

However, it is important to note that walnuts also contain a small trace of selenium, which is a mineral known to cause hair loss in people who are selenium-deficient or have way too much in their system. So a handful of nuts over the week would tide you over without much trouble.

4) Spinach

In various cases (particularly in women), a deficiency in minerals is the real cause of hair loss. Spinach is rich in iron and it contains sebum, which acts as a natural conditioner for your hair.

The leafy green spinach also provides omega-3 acids, magnesium, potassium, calcium, and iron. All of which help keep hair lustrous, shiny and out of the drain.

Non vegetarian foods to prevent hair loss

1) Eggs to give protein to your hair

A medium-sized egg contains 6.3 g of protein, various vitamins, and even minerals that strengthen your hair follicles. Anecdotal evidence has suggested that eggs can make the hair shiny and strong, prevent hair from breakage, and also reduce brittleness. Also, you can use egg for hair in both ways, in diet and as mask too.

A study has also shown that the sulfur amino acids in proteins are the precursors to keratin hair protein synthesis that strengthens the hair roots and prevents premature hair loss.

Another research shows that eggs contain a key hair growth factor that stimulates human dermal papilla cells that are a group of cells that controls hair production and hair growth cycle for new hair development.

Eggs contain vitamin B8 or biotin which helps in hair growth and prevents hair loss. Research published in the International Journal of Trichology has shown that biotin deficiency can lead to hair loss among women.

2) Poultry meat for Hair

Poultry meat is a brilliant source of proteins, vitamins, and minerals. These are essential nutrients which can help to nourish your hair and prevent hair fall and balding. A study which has been published in the Journal of Dermatology Practical & Conceptual states that protein deficiency impacts hair structure and hair growth, thus resulting in telogen effluvium also known as temporary hair loss.

Another study has shown that nutrient deficiencies can result in androgenic alopecia or simply a hair loss due to hormonal imbalance in males, female-pattern baldness, chronic telogen effluvium, and also alopecia areata which are circular bald patches.

The animal fat in poultry meat that has omega-6 fatty acids stimulates dermal papilla and controls the hair growth cycle for healthy tresses.

3) Shrimp

While it is recommended to avoid excess red meat, finding an appropriate substitute for proteins may be a little difficult for those looking to build muscle etc. Alternatively, of the wide variety of seafood available, shrimps happen to be a great substitute.

Shrimps do not only go excellently well in several curries and pasta but their potent concentration of several vitamins B12 foods for hair, iron, zinc also contain all the necessary nourishment required to prevent hair loss.

Common mistakes that leads to hair fall 

We have mentioned a few common mistakes that severely damage hair:

1) Stress- Excess levels of stress and some medications are conclusively known to retard your hair growth and further promote hair loss. If you are dealing with long-term stress then you should add yoga or exercise to your lifestyle to calm your mind and body.

2) Use of Hair Cosmetics- You must cut down on the use of hair spray, hair gels, and styling creams that contain harsh chemical ingredients, which can dry out your scalp and cause the formation of flakes. Also, harsh treatments that you do such as perms, colours, relaxers etc take a toll on the health of your hair.

3) Shampoo with Chemicals- You should also avoid changing your shampoo and conditioner constantly. It is advised to stick to one good mild cleansing shampoo for six months before changing.

4) Heat and Dirt- Again, excessive exposure to the sun, pollution, rainwater and dust without proper protection makes your hair dry, brittle and limp. You must use a conditioner during the rains to protect it from the humidity and wash and oil it regularly to maintain a healthy scalp.


The above foods can help you prevent hair loss or hair fall. But if you are someone who is facing severe hair loss due to androgenic alopecia or male pattern baldness then you should definitely have a look to our Medicated Anti-Hair loss kit designed by our dermatologist which includes Minoxidil, Fin., Biotin etc.. at Mars by GHC website.

Frequently Asked Question

1. Which fruit is good for hair growth?

Vitamin C can also helps your body absorb iron, a mineral required for hair growth. Strawberries, peppers, guavas, and citrus fruits are some of the good sources of vitamin C. Vitamin C is needed to make collagen and can prevent hair from ageing. 

2. What should I drink for hair loss?

Some specific juices that can be very good for the health of your hair and scalp, like aloe vera juice, kiwi juice and cucumber juice. Spinach is highly concentrated with vitamin B, which helps restores shine and boost hair growth.

3. What is the secret of hair growth?

Moisture is the ultimate secret to length retention and longer hair. Moisturised hair is more elastic, much less prone to breakage, and very less prone to tangles. This means that moisture can help you retain your hair length. As your hair grows, keeping your hair moisturised will allow your hair to grow in proper length.


1. The Role of Micronutrients in Alopecia Areata: A Review

Jordan M Thompson, Mehwish A Mirza, Min Kyung Park, Abrar A Qureshi, Eunyoung Cho

2. Iron Deficiency and Nonscarring Alopecia in Women: Systematic Review and Meta-Analysis

Yulia Treister-Goltzman, Shaked Yarza, Roni Peleg

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