Are You Suffering from Hair Loss? Find 7 Foods Here That Can Save Your Hair

I think we can all agree that it is a nightmare to see yourself losing your beautiful voluminous hair as time passes. Receding hairlines are a serious problem that plagues men and women alike. Of course, hair loss is mostly caused by genetics, but there ways to improve the health of your hair.

There are certain vitamins and other compounds that are vital in preventing hair loss. If your body is short on these compounds, your hair might look dull, brittle, and may even fall out. However, simple diet changes are enough to reverse non-genetically caused hair loss. Eating healthier is beneficial for more than your hair, so you have nothing to lose.

Keep reading to find out how you can save your hair.


Zinc is a very important nutrient found in red meats, some beans, and oysters. Zinc is really helpful in preventing and treating hair loss. Researchers have shown that those people who are experiencing hair loss have lower zinc levels compared to others. So, make sure to load up on zinc! Adding spinach, eggs, and legumes to your meals is one way to keep yourself looking youthful.

Nuts also provide a wide variety of B vitamins, zinc, and essential fatty acids, and a deficiency in any of these nutrients has been linked to hair loss which makes these foods the best to consume for optimal hair health.

Vitamin D

Vitamin D is yet another important nutrient. When exposed to the sun, your skin can manufacture its own vitamin D. However, many people just do not spend enough or any time outside for this process to happen. And so naturally, this causes a vitamin D deficiency. Luckily, there are foods that contain a high level of it like tuna, salmon, beef liver, and egg yolks.

In addition to this, there are foods that are fortified with vitamin D like milk, cereal, and orange juice.

Consuming these foods is a great way to get your daily dose of vitamin D!

Omega Oils

Omega 3 and 6 are fatty acids that play an essential role in growth and development in early life, including eye and brain development. Moreover, studies have proven that omega oils work wonders in terms of stopping and preventing hair loss.

Sources of omega oils include salmon, nuts, seeds, and oils from grapeseed, sunflower, sesame, pumpkin, and coconut. In an experiment, men took 400 mg of pumpkin seed oil daily for about six months and they noticed a 40% in their hair growth.


An iron deficiency might be the reason why your hair is falling off. Studies have shown that anemic people are more susceptible to lose their hair, and so foods rich in iron may help you if you have this deficiency. However, people going through menopause should consult their doctor first before adding iron supplements to their diet. Therefore, to be safe, it’s best to check your iron levels first.

You can find iron in foods like spinach, liver, and red meat in general. Prune juice is a terrific drink that is full of many great minerals and vitamins that help keep hair follicles healthy. But even if you don’t like prunes, fret not! Our list still has many other ways that can help you get your hair back.


Seeds are a great source of nutrients with relatively few calories. They contain vitamin E, zinc, and selenium which promote hair growth. 28 grams of sunflower seeds provides about half your daily vitamin E needs. Flaxseeds and chia seeds also contain omega-3 fatty acids.

Moreover, a 28-gram serving of flaxseeds contains 6,388 mg of omega-3 fatty acids which is more than half a fillet of salmon.

Nonetheless, flaxseeds contain a type of omega-3 fatty acid that the body does not use as efficiently as the omega-3s found in fatty fish, but there is no harm in adding it to the diet.

Vitamin A

Diets deficient in vitamin A may lead to hair loss. So, it is important to consume foods that are rich in this vitamin. Vitamin A often goes hand in hand with Beta-carotene which is both great for your hair and body in general. 
Beta-carotene improves eyesight, immunity, and helps to prevent cancer.

Beta-carotene is usually found in orange food such as carrots, sweet potatoes, winter squash. Spinach is also a great source of beta-carotene. I think it is fair to say that spinach is a superfood indeed!

Try to eat raw food (as long as it does not pose a threat), as the cooking process makes food lose its beta-carotene the longer it cooks.

Essential Oils

Essential oils are highly concentrated distilled oils. They can be used in cooking and on the skin as well. Rosemary oil is a wonderful antioxidant and anti-inflammatory, and it smells great. Try massaging a few drops of rosemary essential oil into your scalp after showering when your pores are still open, and you may have terrific results. Plus, your hair will smell wonderful! 

Studies have shown that rosemary oil can be just as effective as Rogaine (minoxidil), and without having to worry about the itchy scalp side effect. Peppermint essential oil is another great way to promote hair growth, and it is a great alternative.


We can always turn back to old folk remedies for growing hair. There is evidence that a mixture of honey, olive oil, and cinnamon helps with itchy scalp and scaling. You don’t have to eat it. You’re going to rub it on your scalp.

For this remedy, combine ½ C of warm olive oil and add two tablespoons of honey and cinnamon (each). After that, add an egg, and whisk it until all the ingredients are mixed well. Next, comb the mix into your wet hair. Let it sit for 10 minutes before you rinse it off and shampoo your hair.


Berries are a great source of beneficial compounds and vitamins that can promote hair growth when consumed.

Berries are fortified with vitamin C, which is a strong antioxidant. Berries (blueberries, strawberries, raspberries…etc.) are great at protecting hair follicles from damage caused by harmful particles called free radicals. These particles or molecules exist by nature in the body and the environment.

Eating approximately 144 grams of strawberries guarantees 141% of your daily vitamin C needs. Moreover, vitamin C is used to produce collagen which is a vital protein that strengthens hair and keeps it from becoming brittle and breaking.

More than that, vitamin C allows the body to absorb iron from food that is consumed, and as is commonly known, low iron can cause anemia, which has been linked to hair loss.

Fatty Fish

Fish that are rich in fat like salmon, herring, mackerel, and tuna have nutrients that may fight hair loss. As previously mentioned, omega-3 fatty acids are good for promoting hair growth, and fatty fish is full of these nutrients.

Researchers have found that taking omega-3 and omega-6 fatty acids supplements reduced hair loss and increased hair growth. Yet another study found that taking a fish oil supplement decreased hair loss and increased hair growth in women who were dealing with hair loss. Nevertheless, with limited research in this area as there are not enough studies on the correlation between omega-3 fatty acids consumption and hair growth, we need more studies before any recommendations can be made regarding this matter.

Fatty fish is also a good provider of protein, selenium, vitamin D3, and B vitamins, which are nutrients that may help promote strong and healthy hair.


Avocados are one of the most nutritious foods, and they are a great source of healthy fats. Avocadoes are also an excellent source of vitamin E, which helps with hair growth. About 200 grams of avocadoes contain 21% of the necessary daily vitamin E dose. Vitamin E is also an antioxidant that helps to neutralize free radicals.

Research shows that people suffering from hair loss saw 34.5% more hair growth after taking vitamin E regularly for eight months.

Vitamin E shields the scalp from oxidative stress and damage which helps with preventing and treating hair loss as damaged scalp skin can affect hair quality and contribute to the production of fewer hair follicles.

Finally, fatty acids which are beneficial for hair growth can be found in avocadoes. Although fatty acids are essential building blocks of your cells, the body cannot produce them, which can cause a deficiency that is linked to hair loss.

Sweet Peppers

Vitamin C may aid hair growth, and sweet peppers are a great source of it. One yellow pepper contains nearly 5.5 times as much vitamin C as an orange.

Vitamin C helps with collagen production. It can help strengthen your hair strands and follicles, and it is a strong antioxidant. Vitamin C helps combat oxidative stress which occurs when free radicals attack the body’s antioxidant defense system.

Finally, sweet peppers also contain vitamin A which is linked to hair growth and stimulating the production of sebum that keeps hair healthy.