Diet & Nutrition With Hair Loss

Apart from the medical treatment suggested by the dermatologist, we need to pay attention to the food we eat as it is essential to recover or to prevent hair loss. In this article, we will talk about the foods and nutrition elements that we have to eat and the ones we need to avoid.

There’s not a nutrition plan or diet officially recommended so far by dermatologists and experts as alopecia overall hasn’t been thoroughly examined yet and still, there are no clear results and existing abundance of misconceptions.

But there are still certain nutrition facts we need to know and follow in order to prevent hair loss or regrow our hair.


Foods to Eat

Omega 3 and other fatty acidshelp to improve the skin, hair and nail health. Rich in omega 3 are: Salmon, tuna, mackerel, and other fatty fish, flaxseed, walnuts, and almonds

Vitamins B6, B12  (bananas, potatoes (both white and sweet), and spinach, meat, poultry, fish, and dairy products) and folic acid  (fresh fruits and vegetables, especially citrus fruits and tomatoes, whole-grain and fortified-grain products, beans, and lentils) play an essential role in the maintenance of strong and healthy hair, skin and nails.

Protein is the main ingredient in hair growth. It can be found in chicken, fish, eggs, soy and lean meats overall.

As not always we can eat products containing minerals like iron, magnesium, zinc, and biotin that have got a great deal in hair growth and thickness it is a good idea to take the extra in the form of multivitamin or food supplement.

Fruits and vegetables

The best for alopecia are the ones with no oxidants that cause inflammation. Which they are? The easiest way is to pick them by the color – they should be the brightest colored such as apples, pineapples, cherries, strawberries, raspberries, broccoli, apricot, cauliflower, spinach, cabbage.

Onion & Garlic

They contain antioxidants and thus help inflation prevention. They can either be eaten or applied topically on the bald spots raw or in a form of juice. Either way is amazing in hair regrowth and cleaning the follicle from bacteria.

High-fiber foods

C-reactive protein is the one causing inflammation. In order to prevent it to reduce its levels in the blood flow, we need to eat foods such as brown rice, oatmeal, quinoa, fruits, and vegetables.


Are the best source of protein and biotin, the main factors of hair regrowth. They are also a source of zinc, selenium that also promote hair growth.

Biotin is a great source of keratin and keratin is the protein that builds the hair.


Berries include vitamin C that is also known as an antioxidant and helps prevent inflammations. It also helps to absorb the iron from the diet and helps to prevent anemia that is very related to hair loss.


Spinach promotes hair growth and regrowth due to the Vitamin A ( helps skin glands and the production of sebum), iron (fuels the metabolism through helping the blood cells carrying oxygen and spread over)

Fatty Fish (salmon, herring, mackerel)

They provide the body with omega-3 fatty acids that reduce hair loss and increase hair thickness. They are rich in protein, selenium, vitamin D3, and B, which also play a great part in promoting healthy hair recovery and overall growth.

Sweet Potatoes

Sweet potatoes are a great source of beta-carotene. Beta-carotene is been converted by body in a vitamin A that is essential in hair growth and density helps the sebum production and hair overall from regression.


They contain healthy fats, vitamin E that promote hair growth and regrowth by fighting the oxidants causing inflammations and neutralizing the free radicals. Vitamin E also protects the skin from damage and stress. Avocado contains as well fatty acids that we know already are essential to building blocks of the cells.


Nuts are also important with their abundance of vitamin E and B, zinc and fatty acids (we already mentioned above their contribution to hair density and growth).


(sunflower, flax, chia seeds)

They include vitamin E, zinc and selenium, omega-3 acids that promote hair growth and regrowth, healthy hair.

Sweet Peppers

Sweet peppers are an excellent source of vitamin C, which is great antioxidant preventing and fighting inflammations, it contributes greatly to the production of collagen. They also contain vitamin A that promotes the production of sebum a vital factor of hair growth.


Oysters provide the body with zinc that prevents the body form telegenic effluvium or helps to recover from it. It is really important to note that the overdose of zinc can cause not the really desirable reverse effect of hair loss. Ask your dermatologist for a healthy dose.


They are a great source of protein, B vitamins, zinc, iron and vitamin D  and even omega-3 fatty acids.


Beans are a great source of protein, iron, zinc, and biotin, which are all essential for optimal hair health. Together, they may aid hair growth


Soybeans are relatively newfound as important in the hair regrowth process. They are one of the best sources of spermidine, a compound that recently been discovered as a factor that prolongs the active phase of hair growth.


Meat is a great source of protein, the main component of hair growth structure, apparently the lean meats and the red meat one, rich in iron.

Foods to Avoid

Dairy products

So true they consist protein, overall known as casein that does not really promote hair growth but irritates the immune system and can trigger it to cause a hair loss ( alopecia areata)

Polyunsaturated fats

Margarine, sunflower oil, corn oil are bad fats and can cause alopecia areata.

Processed foods and alcohol as they consist of toxins and also prevent the oxygen to fully flow into the blood flow and thus block the cells and follicles to grow.

Carbonated Drinks

They form acids and huge amounts of sugar that causes the loss of sensitivity to insulin and hair loss.

Greasy Foods

They cause oily skin and thus prevent the follicle to grow and make it shrink. The grease takes a big space in the skin pores and gets scalp clogged.



There aren’t any tricks here, only treats!
Subscribe to claim your exclusive Halloween offer from us.

We don’t spam! Read our privacy policy for more info.

Leave a Comment

Your email address will not be published. Required fields are marked *