The Best Foods For Preventing Hair Loss, According To Dietitians

by John Griffith

Hair loss can be a frustrating experience. Seeing more and more hair in your brush, more hair falling in the shower and your home is concerning. However, it’s also super common. Plus, we’re sorry to say, but after you pass fifteen years of age, the era of your thickest hair has gone by. While hair loss can be caused by many factors such as genetics and age, having a bad diet is often overlooked. Changing your diet and adding foods that encourage hair growth can help control the nutrients leading to hair loss. Not only that but improving your diet in general leads to many health benefits and a good and long life. Go for a varied diet filled with plenty of vitamins, minerals, antioxidants, vitamin D, iron and so on. So, let’s take a look at what the best foods for preventing hair loss are according to dietitians.

Changing your diet and adding foods that encourage hair growth

woman checking out her hair blonde

Best Foods For Preventing Hair Loss

Below we have prepared some of the best foods for you to add into your diet in order to prevent loss and encourage growth. These nutrient-rich foods will make sure your hair stays full, thick, shiny and healthy.

Eat these foods for strong and healthy hair

the role of nutrition in hair loss infographic



A big cause for hair loss is a mineral deficiency. One of the most important minerals for the body is iron. Spinach is very rich in iron, potassium, omega-3 acids, calcium, magnesium, and it also contains sebum. The sebum works as a natural conditioner. That, alongside all the minerals are in spinach helps keep the hair shiny, lustrous and most importantly keeps them on your head. Plant some at home, or buy it from local farmers.

Spinach is rich in iron, potassium, omega-3 acids, calcium, and magnesium

spinach leaves in a bunch against hair loss


Fruits in general are great for the body. However, one’s dense in vitamin C’s and antioxidants are the best. Berries specifically are the best choice here. Just one cup of strawberries can provide the recommended daily amount of vitamin C. This vitamin helps to produce collagen which strengthens the hair, and it stops being as breakable and brittle.

Berries are high in antioxidants and vitamin C’s

a white bowl full of stawberries and other berries


Different nuts have different benefits. In the case of hair loss, walnuts are your go-to. These nuts have many benefits, such as lowering cholesterol, slowing down the process of aging and even helps to manage diabetes. Preventing hair loss is just another benefits of consuming these delicious nuts. Full of vitamin E, protein, zinc, omega-3 acids and selenium – it makes them one of the best foods for preventing hair loss.

Walnuts are great at preventing hair loss

best foods for preventing hair loss walnuts in shells and not in shells

Fatty Fish

Strive to add more fatty fish into your diet. Fatty fish in general is high in omega 3 fatty acids, protein, and vitamin D. All things your hair needs in order to stay healthy and strong. Salmon, specifically also contains vitamin B’s and selenium which are very important for hair nutrients. Make sure you have enough omega-3 acid in your diet, not only for your hair, but other health functions. Add more salmon, herring, mackerel, and tuna into your diet.

Fatty fish is high in omega 3 fatty acids, protein, and vitamin D

salmon on toast with cream cheese and wlanuts on the side


Avocados are yummy, rich in healthy fat and super nutritious. They are also high in vitamin E which promotes growth of hair. Vitamin E is also great for the skin and manages to  help with free radicals that may cause damage in the body. Since the body cannot create these healthy fats on its own, making sure you have plenty of them in your diet is essential.

Avocados are yummy, rich in healthy fat and super nutritious

avocado sliced and whole pattern on purple background


Biotin and protein are two things hair requires in order to grow healthy and strong. Eating enough protein is essential for growing hair. This is because hair follicles are actually mostly made up of protein. Biotin on the other hand is essential for making keratin which is a hair protein. Eggs are a great source of both. So, consuming more eggs will help you achieve not only a balanced diet but also fuller hair.

Hair follicles are made up mostly of protein

best foods for preventing hair loss different colored eggs

Bell Peppers

As we mentioned, vitamin C is an essential part when preventing hair loss. Another food high in vitamin C that you may not have expected is bell peppers. They have some of the highest amounts from all fruits and vegetables. You can get the most benefits out of them when they are raw, so try to consume them in that form the most.

Red bell peppers are high in vitamin C

a bunch of red bell peppers


There are plenty more foods to include in your diet that will help prevent further hair loss. Here are some more foods that you should include in your diet:

Hair loss can be frustrating 

woman pulling hair from her hair brush

  • Sweet Potatoes. They are a great source of beta-carotene which gets converted into vitamin A. A vitamins promote hair growth.
  • Seeds. Seeds have many nutrients with only a few calories. Nutrients such as vitamin E, selenium, zinc are all included in this and all promote hair growth.
  • Oysters. They are a great source of zinc. Zinc is needed to support the growth of hair, and it’s natural repair cycle. They are also an aphrodisiac.
  • Beans. High in plant-based protein, beans are a great choice for preventing hair loss.
  • Meat. Meat is full of protein which aids in repairing and strengthening the hair follicles.
  • Carrots. They are great for the eyes, as much as for the scalp. A healthy scalp helps ensure well-nourished hair.
  • Prunes. This sweet fruit has plenty of iron in it which can help prevent any further hair loss.

Enjoy healthy and string hair 

best foods for preventing hair loss woman with long curly hair

John Griffith

John Griffith is a young, passionate journalist. Writing has been John’s hobby ever since he was a boy. He has worked in some of the UK’s most successful news portals over the course of his professional career but found his forever home at Archzine.