Nutrition Vitamins

Top 16 Foods To Prevent Hair Loss


You are here probably worried that you might be having a hair loss. With about 100,000 hair strands on our head, losing about 50 to 100 strands a day is not considered hair loss.

The difference is never noticed because new hair often grows out to replace the lost hair. However, when this growth does not happen, hair loss begins to occur.

As not everyone has the luxury of a lifetime of healthy and robust hair, many start to suffer hair loss right from puberty.

Before they begin to age, others suffer hair loss for other reasons like hormonal changes, medical conditions, trauma, and hereditary conditions. 

Many factors cause hair loss, some of which we cannot change. Eating a balanced diet, however, is an effective way to prevent hair loss.

Daily food intake that prevents hair loss goes a long way in repairing the scalp and aids hair growth. Below are the top 16 best foods to stop hair loss.

  1.   Soft and Juicy Berries

Berries are simple fleshy foods that usually have many seeds. They are high in Vitamin C, fiber, and antioxidant polyphenols. Antioxidants are nutrients found in plant-based foods.

They help protect hair follicles from damage by harmful molecules (free radicals) resulting from natural processes and environmental pressures.

Vitamin C in it contains collagen, an essential part of hair structure that also helps iron absorption.

Various types of berries are consumable, all of which can be eaten to improve hair growth.

The Ellagic acids found in strawberries protect against androgenetic alopecia (pattern hair loss), strengthens the roots, and prevents hair fall.

A cup of berries, which equals 114 grams, provides the body with 141% of its daily need for Vitamin C. They are fruits and, as such, can be eaten after meals.


  1. Carrots- The Good Old Sight Giver

Carrots are root vegetables that contain Vitamin A, Vitamin C, and Vitamin E. Just like berries. They are rich in antioxidants and fiber.

These nutrients improve blood circulation to the scalp, which in turn promotes hair growth.

They also improve hair density and strength. There are speculations that the Vitamin A in carrots helps condition the scalp as a deficiency in people leads to dry hair.

Drinking carrot juice twice a week and eating salad with carrots 2-3 times a week improves one’s hair health significantly.


  1. Barley- The Edible Grass

Barley contains a high amount of Vitamin E. It also contains iron, copper, and procyanidin B-3. Vitamin E is known to be a powerful antioxidant that absorbs damaging UV light and protects skin cells.

It repairs sun damage on the scalp, which causes the hair to thin.

The procyanidin B-3 in barley is identified as a hair growth stimulant when isolated from the barley.

The iron and copper in its battle anaemia by increasing the production of red blood cells. By battling anaemia, these nutrients, in turn, help in hair growth.

As barley is high in gluten content, bloating, abdominal pain, and a low blood sugar level (for diabetics) is imminent.

People who have gluten intolerance (celiac disease), Irritable Bowel Syndrome (IBS), or any other bowel disease should avoid barley and any other whole grain.

Barley can be eaten alongside oatmeal for breakfast every day as long as you are not gluten intolerant.

Barley can also be made into juice. However, because barley has a high-calorie content, one should ensure not to consume more than two servings of barley juice in a day.


  1. Whole-grain Oats

Oat is widely known for its high fiber content. It is especially rich in beta-glucans, a type of soluble fiber. This high fiber content of oat makes it a meal that improves the body’s insulin sensitivity.

This role in enhancing the body’s insulin sensitivity helps hair growth because hair loss in females and balding in males is often associated with insulin resistance. 

Oat is an excellent alternative to barley for people who cannot consume barley due to health conditions.

Eat it every day as breakfast to provide the body with the adequate nutrients needed for hair growth.


  1. Eggs- Nature’s Multivitamin

Eggs are known to be the most nutritious food to exist. An egg contains Vitamin A, Vitamin B2, Vitamin B5, Folate, Vitamin B12, Phosphorus, and Selenium.

It also includes, in smaller amounts, Calcium, Vitamin B6, Vitamin D3, Vitamin E, Vitamin K, and Zinc. All this comes with 77 calories, 5 and 6 grams of healthy fat and protein, respectively.

Eggs also contain a small yet significant amount of iron; this makes eggs important as iron is the most common nutritional deficiency in the world.

The yolk of an egg is rich in vitamins that help moisturize the hair and makes it more resistant to stress and damage.

Eggs contain protein and biotin, both of which promote hair growth. Biotin is a significant ingredient in producing a hair protein called keratin. A lack of protein in food aids hair loss.

One can eat 1 or 2 omelettes 2-3 times a week to provide the body with its required nutrients from eggs.


  1. Dark Green-leafed Spinach

Spinach is the primary source of Vitamin A, Vitamin C, protein, and iron. Low iron in the body is the primary cause of hair fall, and spinach happens to be rich in iron.

It is also rich in sebum, which acts as a natural conditioner for the hair.

Other vitamins such as magnesium, omega 3-acid, and calcium, all of which help maintain a delicate scalp and lustrous hair, are also present in this healthy green vegetable. 

Eating ½ or one serving of spinach a day provides the body with an adequate amount of nutrients derived from spinach.

One should note that excessive spinach consumption, though it is a very healthy vegetable, can lead to kidney stones, low blood pressure, and a weak pulse.


  1. Sweet Potatoes

Sweet potato, just as its name implies, is sweet. It is a starchy root vegetable that contains fiber, vitamins, and minerals.

A medium-sized sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times with a person’s daily Vitamin A needs.

Because of the beta-carotene contained in this food, which is converted to Vitamin A, this is a food that stops hair fall by boosting your scalp’s natural oils so that it retains the moisture in it. 

Consuming sweet potatoes once or twice a week is enough to keep the body’s beta-carotene supply at the body’s required amount for proper scalp repair.


  1. Soft Green Avocado

Avocado is different from other fruits because while others mostly contain carbohydrates, it is a fruit that has a high amount of healthy fat.

It also contains Vitamin B5, Vitamin B6, Vitamin C, Vitamin E, Potassium, and Folate.

When we eat Avocado, the Phytosterols and Vitamin E in Vitamin E are absorbed in the scalp and shafts, thereby stimulating growth while protecting the hair from damage due to dryness. 

Eating ½ – 1 avocado a day provides the body with the nutrients it needs for hair growth.


  1. Vitamin filled Hard Nuts

Nuts, especially walnuts and almonds are exceptionally great of B-Vitamins, Biotin, Omega 3 and 6, Magnesium, and Protein. All these nutrients nourish the scalp and strengthen hair cuticles.

The right amount of nuts promotes hair growth and reduces hair thinning.

An ounce of nuts, which is about 24 almonds, or 18 medium cashew nuts, or 14 walnuts, provides the body with its daily need. You can decide to either have an ounce for five days or 5 ounces in one week.


  1. Frozen Shrimp

Shrimps are widely known shellfish that are low in fat. Despite its low-fat content, this meal provides a small amount of Omega 3 fatty acids, known to prevent hair loss.

They are also rich in other nutrients such as B-Vitamins, Vitamin D, Zinc, and Iron, all of which is what to eat to stop hair fall naturally.

Eating shrimp once or twice a week is enough to maintain proper hair growth.


  1. Freshly Cut Lean Meat

Meat is an animal-based food that contains protein. The protein contained in it aids hair growth, repair, and strengthening of hair follicles.

Specific cuts of beef like red meat contain iron, which helps the red blood cells deliver oxygen to the body’s cells, including the hair follicle.

Eat just about 70-85g of meat 2 or 3 times a week to aid hair growth.

Consuming meat in higher quantities and at a higher frequency than is advised can lead to health challenges like colorectal cancer, type-2 diabetes, coronary heart disease, and stroke.


  1. Low-Fat Dairy Products

This is inclusive of skimmed milk and yogurt. It contains Vitamin D and Vitamin B5, which are known to improve the health of hair follicles.

Yogurt like Greek yogurt contains selenium and iodine, both of which are necessary for the proper functioning of the thyroid gland, and deficiency in any can lead to hair loss. 

Drinking 2-3 servings of low-fat dairy products a day is just the body’s right amount for proper hair growth.


  1. High in Omega 3 Fatty Fish

Fatty fish include Salmon, Tuna, Herring, Tilapia, and mackerel. They contain B-Vitamins, Vitamin D3, and Selenium.

They are high in EPA and DHA, 2 of the three most important omega-3 fatty acids which prevent hair loss. 

Studies have shown that taking a fish oil supplement reduces hair loss while simultaneously increasing hair growth in women with thinning hair.

Eating a portion of fish twice a week gives a healthy amount of the omega-3 fatty acids needed for hair growth.


  1. Hard Smooth Beets

Beetroots are known for their richness in nitrates. These nitrates are converted to nitric oxides responsible for improved circulation and help bring nutrients to the hair follicles.

These roots also contain Vitamin A, Vitamin C, Folic acid, Calcium, Iron, Potassium, Carbohydrates, and Fiber.

All of these nutrients help to tighten the pores of the scalp, thereby minimizing hair fall. They help regulate blood flow to the scalp, thereby making the hair bouncy and shiny.

Eating beetroot twice a week is the right amount of beet for hair growth. One can also decide to boil it and drink its juice.


  1. Well-preserved Beans

Beans are a plant-based source of protein essential to hair growth. They also contain nutrients such as Zinc, Iron, Biotin, and Folate. The Zinc in them aids hair growth and the hair repair cycle.

Soybeans and Black beans are an example of the types of beans commonly found in our environment.

Of course, you can decide to share your beans and meat intake equally so that you can eat beans and meat every week.


  1. Fleshy Succulent Prunes

Prunes are dry plums. They contain fiber and Vitamins B and C. The antioxidants in Vitamin C transport oxygen to the damaged cells and hair follicles.

Vitamin B helps in preventing hair damage and breakage. It is an excellent food that prevents hair loss and helps fight off stiffening and discolouration of hair, resulting from iron deficiency in the body. 

One can consume 2-3 servings of prune per day to provide the body with the needed nutrients for hair growth, depending on their preference.

Many of the foods mentioned above are not to be consumed by people with certain health conditions. Therefore, one must see a health expert who will make a proper diagnosis of their entire health.

Besides which they can go ahead to advice on individual meals one can or cannot take. People with kidney disease should ensure to avoid the feeds listed here:


Daily consumption of food that avoids hair fall or supplements are a great way to overcome temporary hair loss, especially if you suspect your hair loss is occurring due to a deficiency.

Still, it is good to know the nutrients in them and how they affect hair growth or upset when they are in deficit, abundance, and excess in the body.

When you have decided to start a hair treatment dietary regime, consult your doctor to confirm the dietary command to follow or be prescribed the correct supplements. Below, we will discuss the most common vitamins that aid hair growth in people.


Vitamins and How They Aid or Retard Hair Growth

As the vitamins listed above help improve hair health, we would look at them and how each of them aids hair growth.

They affect hair health when consumed in quantities higher than should be and help hair loss rather than keep hair healthy.

Here’s a list of the best Vitamins for hair growth. 


  • Vitamin A

Vitamin A is contained in a lot of the food we consume. Food like carrots, pumpkin, sweet potatoes, egg, and milk all contain this nutrient.

When available in its proper amount in the body, this Vitamin helps the skiing glands create sebum.

The sebum moisturizes the scalp, keeping the hair healthy. Vitamin A is in charge of cell growth, and the hair happens to be the fastest-growing cell in the body.

As excellent as this sounds, excess Vitamin A in the body takes a toll on hair growth because it is a fat-soluble vitamin.

This makes it more easily stored by the body than other water-soluble vitamins.

It causes the hair follicles to get to the end of their growth phase faster than the body can replace them when they fall off.

There is an anecdote that excess supply of Vitamin can be reduced and perhaps stopped by taking natural sources rather than supplements.


  • B-Vitamins 

B-Vitamins are contained in food like nuts, beans, avocados, and fish. However, the body cannot store them as they are water-soluble vitamins.

For this reason, they should be consumed daily in the amount required by the body. Your doctor can also prescribe supplements of these Vitamins should you be diagnosed with a deficiency in them.

However, the excess supply of B-Vitamins in the body is not likely to happen when they are gotten from the meals we eat.


  • Vitamin C

Sources of Vitamin C range from citric fruits to other fruits like berries, and avocados, to vegetables like carrot and spinach.

It contains collagen, which helps the hair to absorb iron.

As an ingredient in hair products like shampoo, it has ascorbic acid, which acts as a cleanser.

Also, it helps clean the body from the mineral buildup on the hair’s surface hair to accept moisture, reducing hair tangling and breakage.

Excess use of Vitamin C products or intake of this Vitamin leads to the hairs drying.

However, it is safe to note that this usually happens from taking its supplements and not from its natural sources.

  •  Vitamin D

This Vitamin is often thought of as one Vitamin. However, there are two forms of this Vitamin.

The Vitamin D3– which comes from animal sources like egg yolks, salmon and mackerel.     

The D2- which comes from plant sources like milk and shrimp. The skin also produces Vitamin D3 when exposed to sunlight.

Vitamin D3 is known to be more effective in increasing the blood’s Vitamin D level than Vitamin D2.

Vitamin D3 deficiency causes a deficiency in the body’s Vitamin D content. This leads to spot baldness (alopecia). This deficiency occurs when one is not getting enough of it from dietary sources and is also not getting enough sunlight.

It is rare to have a Vitamin D buildup in the system as its dietary sources do not provide too much of it.

Excess intake of Vitamin D does not lead to hair loss, it can, however, lead to bone loss, elevated blood calcium levels, kidney failure and other health conditions, all of which are extremely dangerous.

  • Vitamin E

This Vitamin is contained in Avocado, carrots, and barley. The Vitamin increases blood flow, which aids in hair growth and absorbs damaging UV light, thereby protecting the skin cells.

It repairs sun damage on the scalp by forming a protective barrier on the skin’s (scalp’s) surface, locking in moisture.

When the body has a low supply of vitamins, the scalps dry out, thereby making the hair more breakage-prone.

Excess Vitamin E supply to the body decreases thyroid hormone production, leading to hair loss.


  • Zinc

Zinc is an essential nutrient needed in the hair repair cycle. When present in the body, it keeps the oil glands in the hair follicles working correctly, allowing the scalp to be moisturized and less prone to breakage.

This Vitamin is best gotten from natural sources as supplements often contain high doses, leading to hair loss. Some natural sources of Zinc include meat, spinach, and lentils.


  • Nitric Oxide

Nitrates are converted to nitric oxide in the body. This nitric oxide travels through the artery walls, sending signals to the muscle cells.

This causes them to relax, thereby dilating the blood vessels and lowering blood pressure. It prevents the conversion of testosterone to THT, which leads to a decrease in hair loss.

Its anti-inflammatory properties can aid in scalp repair, thereby removing possible reasons for hair loss. Excess nitric oxide supply may cause hair loss.

Nitric oxide is found in beets, meat, pomegranate, and citric fruits.


  • Iron

Iron is a nutrient deficiency in many people. It is contained in food like prunes, meat, beans, spinach, and much more food.

When the body is short of iron, it cannot produce the haemoglobin required in the blood.

This is bad for the hair because haemoglobin carries the oxygen to repair and grow the cells in the body. These cells also include those responsible for hair growth.

Hair loss due to iron deficiency is temporary. A doctor’s consultation will help to identify the reason for hair loss better.

Excess iron in the body can lead to liver failure, so be sure to get a supplement prescription or a dietary plan to avoid excess iron intake.


  • Protein

Protein is gotten from both plant and animal sources. However, animals are the richest source of protein. Some of the plant-based sources include beans, berries, lentils, and soybeans.

As hair strands contain a protein known as keratin, an inadequate supply of protein can cause hair breakage and loss.

For strong and healthy hair, protein should make up 30% of your daily calorie intake.

However, excess protein in the system causes hair dryness and loss, so one should endeavour to eat only the required amount for hair repair and growth.


While working hard to eat healthily and ensure the food you are eating does not inhibit your hair growth rather than improve it, there are some things you could do to ensure that your hair grows conductively and does not keep thinning or breaking. These best practices include:


  1. Know your hair

This might not seem a big deal, but our hair loss frequently comes from not correctly handling our hair as it ought to be because we don’t know our hair type and how it is to be treated.


  1. Avoid using heat tools often

Heat damages hair. Making use of tools like hair-straighteners often damages the hair, leading to hair loss. If you cannot cut down on your use of heat tools, be sure to apply heat protectants every time you use them.


  1. Know the products you use on your hair

Sometimes, we might be suffering from hair loss because of the hair products we are using.

Observe your hair, texture, moisture retention capacity, and how the loss occurs for a few days, then go ahead to discover the ingredients used in your hair products.

It could be that some of them contain nutrient supplements that are already in their required amount in your body.

Thereby making their presence in products unnecessary by supplying your hair with too much of those nutrients, leading to hair loss.


  1. Oil your scalp

A dry scalp leads to hair breakage due to the friction that occurs when combing. Oiling your scalp helps keep the roots of your hair less prone to breakage.


  1. Condition more, shampoo less

Conditioning the hair keeps it moisturized, while shampooing removes moisture from the hair. Shampooing less helps to lock in water in the hair.

This does not mean that you should not shampoo yourself anymore, as shampooing helps wash out build-ups from the scalp and allow growth.

It would help if you had a wash routine to shampoo as much as your hair needs. 


  1. Massage your scalp

Scalp massages are performed using the fingertips to massage the entirety of the scalp like you would a regular body massage, only that you’d do it more gently.

You do not have to massage your scalp with oil. It increases your hair’s thickness by stretching the hair follicles’ cells, thereby stimulating the follicles to produce thicker hair.


  1. Give your hair frequent trims

It might sound odd and pointless, but regularly trimming your hair helps in its growth.

This is because split ends are always found in the hair, and not cutting them away would, in the future, make the hair break further up the strand.

It also makes the hair appear thinner and shorter, keeping it from growing past a certain length.



 Hair loss is often a big deal to us, and many people think going through hair loss is irreparable.

However, health experts have established that it is very much repairable when temporary and even without suffering hair loss.

Eating this food to avoid hair loss goes a long way in maintaining the health of your hair

Remember that meals or their nutrient supplements should be taken in specific quantities to avoid their overabundance in the body, which can then cause hair loss.

Now we have all gotten to know what to eat to stop hair fall naturally, let’s go on and start eating to feed our hair.

Do you have any food you eat to help reduce hair loss? Please leave it in the comment section below.













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