If you are worried about excessive hair loss, we have found a solution! You can eat these foods to prevent hair loss.
Hair requires important nutrients to be healthy and strong. We can restore the strength of the hair by making some dietary changes, such as improving the consumption of specific foods.
See also: Foods that make hair fall out if eaten in excess
What exactly are these foods? We have listed the 16 hair foods to prevent unwanted hair loss and boost hair growth.
1. Eggs
One medium-sized egg (50 g) contains 6.3 g of protein, various vitamins and minerals that strengthen hair follicles. Anecdotal evidence suggests that eggs can make hair shiny and strong, prevent breakage, and reduce brittleness.
A study has shown that the sulfur amino acids in protein are the precursors for the synthesis of keratin hair proteins which strengthen hair roots and prevent premature hair loss.
One study shows that eggs contain a key hair growth factor that stimulates cells in the human dermal papilla (a group of cells that control hair production and the hair growth cycle) to grow new hair.
Eggs are rich in vitamin B8 or biotin which helps in hair growth and prevents hair loss. A study published in the International Journal of Trichology shows that biotin deficiency can lead to hair loss in women.
You can also apply an egg mask for hair growth. Mix one egg with one tablespoon of coconut oil and apply the mixture on your scalp. Leave for 20 minutes and wash off.
2. Ave
Poultry meat is an excellent source of protein, vitamins and minerals. These are essential nutrients to nourish your hair and prevent hair loss and baldness.
A study published in the Journal of Practical & Conceptual Dermatology claims that protein deficiency affects hair structure and growth, resulting in telogen effluvium (temporary hair loss).
Another study shows that nutritional deficiencies can lead to androgenetic alopecia (hair loss due to hormonal imbalance), female pattern baldness, chronic telogen effluvium, and alopecia areata (circular bald patches).
The animal fat in poultry – omega-6 fatty acids – stimulates the dermal papilla and controls the hair growth cycle for healthy hair.
3. Lentils
Lentils are rich in folic acid, iron, phosphorus, zinc, magnesium and fiber. A study has shown that mineral and zinc deficiency causes diffuse alopecia (general distribution of hair loss on the scalp) among children.
SEE ALSO: Rosemary oil for hair, see the main benefits
Lentil proteins also play an important role in the development of healthy hair. Nutrient deficiency, especially the lack of essential amino acids and micronutrients, can lead to telogen effluvium, male pattern baldness, and female pattern baldness.
4. Fish
Fish is rich in protein and omega-3 fatty acids which improve hair health. A study published in the International Journal of Molecular Science has shown that mackerel fish oil stimulates the cells of the dermal papilla and promotes hair growth by activating the anagen pathways (growth phase of the hair cycle).
Another study showed that supplementing with fish oil rich in omega-3 fatty acids promotes hair growth and reduces hair loss.
5. Lean Meat
A lean cut of beef is rich in iron, zinc, selenium, vitamins and biologically beneficial proteins that promote healthy hair growth and reduce hair loss. A study published in the Journal of Korean Medical Science showed an inverse relationship between iron deficiency and hair loss. Vitamin and mineral deficiencies can also result in nonscarring alopecia or hair loss.
6. Nuts
Walnuts are known as “hair foods” because they contain omega-3 fatty acids, essential nutrients for healthy, silky hair. They are also rich in proteins and macrominerals important for hair growth.
Walnuts also contain zinc, iron, selenium and vitamins B1, B6 and B9, which stimulate hair growth and reduce hair loss. They also contain biotin, vitamin E, protein and magnesium which strengthen hair and maintain a healthy scalp. Deficiency of these vitamins and minerals leads to hair loss.
7. Almonds
Almonds are rich in magnesium, selenium, proteins, unsaturated fatty acids and vitamins. Studies have shown that magnesium acts as a cofactor for several metabolic reactions that stimulate hair follicles. Consume 4-5 almonds daily to strengthen hair and maintain healthy growth.
8. Seeds
Seeds, especially sunflower seeds, are rich in beta-sitosterol, which is effective in preventing androgenetic alopecia and promotes healthy hair growth.
A study in the Journal of Alternative and Complementary Medicine has shown that 5-alpha-reductase inhibitors, especially saw palmetto and beta-sitosterol extracts, help in the treatment of androgenetic alopecia.
Flaxseeds are rich sources of omega-3 fatty acids and an alternative to marine products. A study in rhesus monkeys shows that omega-3 fatty acids improve coat and prevent premature hair loss.
Soak and grind flax seeds and add them to juices, salads or desserts. You can also sprinkle them on smoothies or peanut butter.
9. Spinach
Spinach is a green leafy vegetable rich in calcium, iron, magnesium, phosphorus, folic acid and vitamins. These nutrients are essential for healthy hair growth. The high levels of calcium in spinach facilitate the absorption of vitamin D, an important vitamin that prevents female hair loss or telogen effluvium.
Spinach is also rich in iron, which improves the oxygen supply to the scalp for healthy hair growth. People with premenopausal male-pattern hair loss and female-pattern hair loss have low serum ferritin levels. The condition can be improved by including iron-rich foods in the diet.
A study published in the Indian Journal of Dermatology showed that female pattern baldness was linked to lower levels of zinc and iron (33). Therefore, she consumes a bowl of blanched spinach 2-3 times a week to get an adequate supply of essential vitamins and minerals.
10. Cabbage
Cabbage is rich in vitamins A, K, C, folic acid, calcium and magnesium. These are essential nutrients for healthy hair growth. Graying or graying of the hair, decreased hair production, or alopecia result from oxidative stress. Cabbage vitamins A and C protect hair from free radicals, reducing and neutralizing them.
11. Sweet potato
Sweet potato contains copper, iron, zinc and proteins, which play a significant role in hair loss, especially alopecia areata and telogen effluvium. Sweet potatoes are also rich in vitamin A, which acts as an antioxidant to reduce the damaging effects of free radicals, a major cause of hair loss and graying.
12. Carrot
Carrots are sources of vitamins A and C, carotenoids and potassium. Anecdotal evidence suggests this vegetable may contribute to hair health. However, more research is needed in this regard.
Too much or too little vitamin A is harmful to hair. A study has shown that a lack of vitamin A leads to dry and thinning hair, while an excess leads to hair loss.
You can also apply a carrot mask to stimulate hair growth. Mix a carrot with a banana and two tablespoons of yogurt. Apply to the scalp, leave for 30 minutes and wash off.
13. Bell pepper
Bell peppers are one of the richest sources of vitamin C. They help prevent hair breakage and dryness. Vitamin C also helps iron absorption and prevents hair thinning. Furthermore, peppers are a concentrate of several vitamins and minerals that help treat hair loss.
14. Oranges
Oranges are rich in vitamin C, which stimulates hair growth. They also contain antioxidants, flavonoids, beta-carotene, magnesium and fiber. Therefore, consuming orange juice can help improve hair health.
15. Barley
Barley is rich in fiber, protein, antioxidants and vitamin E. A study published in the Journal of Tropical Life Science Research showed that tocotrienol (vitamin E derivative) supplementation reduces oxidative stress in the scalp, one of the reasons main causes of premature hair loss.
16. Greek yogurt
Greek yogurt is one of the richest sources of probiotics that boost gut health and promote healthy hair. A mouse study showed that probiotic-rich yogurt promotes hair follicle development and slows down hair loss.
Besides including these foods in your daily diet, you can also prevent hair loss in other ways. Check out some tips below.
Tips to prevent hair loss
- Handle your hair with care. Don’t pull too hard.
- Minimize styling with heat tools and be sure to use a protective serum before styling.
- Never comb wet hair.
- Do not rub wet hair with a washcloth or towel. Dry with a cloth and let it dry naturally.
- You can comb wet hair. However, make sure you do it carefully.
- Use hair products according to your hair type.
- Don’t shampoo more than 2-3 times a week, as your scalp needs time to recover its natural oils.
