7 Diet Tips For Hair Loss Prevention

hair fall prevent healthy diets

We know that external factors like pollution, stress, dandruff etc can cause hair loss but did you know that diet also plays a major role in hair growth. Poor diet may also cause hair problems. When your body is depriving of the essential nutrients, you may experience hair fall.

A proper diet can help to reverse the hair loss and can make your hair healthy & strong. Just like our skin, our hair needs conditioning too. Like skin cells, scalp cells that make up each strand of hair require a continuous supply of key nutrients. To make your hair long, healthy and shiny, follow these amazing 7 diet tips for hair loss prevention.

Nutrition Amount Required (approx.)
Energy 573 KCal
Carbohydrate 23.45g
Protein 17.73g
Total Fat 49.67g
Dietary Fiber 11.8g
Potassium 468mg
Calcium 975mg
Iron 14.55 mg

Source: https://www.healthbeckon.com/7-day-diet-chart-foods-eat-rapid-hair-growth/

Protein: Protein is the main component of hair as hair is made up of protein (keratin). It is necessary to ensure that you consume enough protein in your diet. Deficiency of protein will make your hair dry, brittle and weak resulting in hair loss. If you are non-vegetarian, then chicken, turkey, eggs, dairy products are considered to be the excellent source of protein. For vegetarians, legumes, nuts etc can be the best source of protein.

Iron: Iron deficiency or Anemia is one of the major causes of hair loss. Scalp cells, hair follicles and roots need nutrients or nutrient rich blood supply. When there is lack of amount of iron in the body, this disrupts the nutrient flow to the scalp and growth cycle alters which results in hair fall. Sources of iron with high bioavailability are red meat, chicken and fish. Other iron rich sources are spinach, lentils, green leafy vegetables like broccoli, kale etc.

Also read: Unique hair treatment system Profollica >>

Omega 3 Fatty Acids: Omega fatty acids help to nourish your whole noggin. They help to nourish both hair shaft as well as the cell membrane of scalp. It promotes the hair growth by strengthening the hair follicles and provides elasticity to the hair which results in less breakage. Omega fatty acids help to maintain moisture levels by providing oil in the scalp. Our body can’t produce omega 3 fatty acids so we have to take externally. Salmon, avocado, pumpkin seeds, walnuts etc are the best sources of the omega 3 fatty acids.

Biotin: Biotin is mostly recommended as dietary supplement for hair loss prevention. Deficiency of biotin can make your hair dry or brittle which leads to hair loss. Add biotin to your diet by consuming whole grains, egg yolk, soy flour and yeast. 


Minerals: Scalp needs protection too and minerals can help in that. Minerals like zinc & selenium provides protection to the scalp and helps in the hair conditioning. Lack of zinc in the body can lead to dry scalp and even can cause dandruff which results in hair fall.  To avoid the itchy scalp and hair loss, it is necessary to intake fortified cereals, whole grains, oysters, beef and eggs.

Vitamin A: Sebum (oil) is necessary to keep hair moisturized. Sebum acts as a natural conditioner for a healthy scalp. Lack of oil in the scalp can cause hair problems including hair loss, dry scalp, dandruff etc. Try to consume beta-carotene rich diet such as carrots, sweet potato, pumpkin etc. Vitamin A encourages the hair re-growth.

Vitamin E: Nuts are considered as the nutritional power shells and vitamin E is rich in these little nuts. Sun can damage your hair externally to such an extent that your hair will look dry, brittle and frizzy immediately. It is important to keep your scalp and hair healthy. Include these nuts in your daily life and observe the change in your hair texture and growth.

Eating right and healthy can help to control the hair fall to a large extent. Instead of relying on cosmetic products, shampoos & serums, try to get an adequate amount of these nutrients from the healthy diet and nutrient rich sources. As beauty lies within the body, if your body is healthy, you will be beautiful externally as well.

Also read: Your answer to hair fall - Procerin >>


  1. I started losing my hair in my 20’s and it hasn’t stopped. Everyone I have been to tells me I am healthy so I really don’t understand why this is happening. Thanks for all these tips. I would not have known most of them otherwise. I know I should improve my diets for starts!

  2. Thanks for this list. I am trying to do what I can to help my hair grow back. I lost quite a bit at my temples and my parting line. I think due to stress and just a bad diet over all. I am going to do these 7 tips and come back in 3 months. I think that should be enough time to see results.


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