Stop hair fall: Eat lean meats, spinach, citrus fruits, nuts and seeds to promote strong, healthy hair

Hair fall can be very stressful, often leading to more hair fall. If you are struggling from hair fall, consider boosting your diet with nutrients like protein, iron, vitamin B, C and D, and biotin, as they all help strengthen your hair by making sure that oxygen is reaching your hair follicles.

Eating a balanced diet rich in whole grains, eggs, lean meats, fish, nuts like almond and walnuts, green leafy vegetables and seeds such as chia and sunflower will ensure your body is getting all the nutrients it requires to promote healthy, strong hair.

Here’s a detailed guide to the essential nutrients for hair health, their benefits, and the foods you should include in your diet.

• Protein-rich foods

Hair is primarily made of keratin, a protein. A lack of sufficient protein can lead to weak, brittle hair and increased hair fall. The American Journal of Clinical Nutrition highlights the link between adequate protein intake and improved hair health.

• What to eat:

Include lean meats, fish, eggs, beans, lentils, chickpeas, and dairy products like Greek yoghurt in your diet. Plant-based options such as tofu, quinoa, and nuts are great alternatives for vegetarians and vegans.

• Iron-rich foods

Iron is crucial for carrying oxygen to hair follicles. Iron deficiency can lead to hair loss as it weakens the hair and impairs growth, as also reported in the Journal of Korean Medical Science.

• What to eat:

Incorporate iron-rich foods like spinach, lentils, chickpeas, soybeans, red meat, and fortified cereals. To boost absorption, pair plant-based iron sources with vitamin C-rich foods like citrus fruits.

• Vitamin C-rich foods

Vitamin C helps with collagen production, which strengthens hair. It also improves iron absorption.

• What to eat:

Citrus fruits like oranges and lemons, strawberries, kiwis, bell peppers, and tomatoes are all excellent sources of vitamin C.

• Omega-3 fatty acids

Omega-3s reduce scalp inflammation, improve blood circulation, and keep the scalp hydrated—all critical for hair health, according to the Journal of Cosmetic Dermatology.

• What to eat:

Fatty fish like salmon, mackerel, and sardines are excellent sources. Plant-based options include chia seeds, flaxseeds, and walnuts.

• Zinc-rich foods

Zinc supports hair tissue growth and repair while maintaining the proper functioning of oil glands around hair follicles. Research in the Annals of Dermatology shows that zinc deficiency can lead to hair loss and scalp issues.

• What to eat:

Pumpkin seeds, chickpeas, yoghurt, lentils, nuts (like almonds and walnuts), and eggs are rich sources of zinc.

• Vitamin D

A study in Skin Pharmacology and Physiology connects low vitamin D levels with hair loss, especially in women. This vitamin is essential for creating new hair follicles and a deficiency often leads to alopecia and other forms of hair loss.

• What to eat:

Vitamin D is found in fortified milk, eggs, mushrooms, and fatty fish. Additionally, spending some time in the sun also boost vitamin D levels.

• Biotin (Vitamin B7)

The Journal of Clinical and Aesthetic Dermatology highlights the role of biotin in improving hair health, particularly in those with deficiencies. Biotin is responsible for reducing brittleness and hair loss.

• What to eat:

Eat eggs, almonds, sweet potatoes, spinach, and seeds like sunflower and chia for biotin.

• Vitamin E-rich foods

Vitamin E helps in improving the health of your scalp and promoting hair growth. A study in Tropical Life Sciences Research also shows that vitamin E improves hair density and reduces hair fall.

• What to eat:

Almonds, sunflower seeds, avocados, spinach, and olive oil are rich in vitamin E.

• Vitamin A-rich foods

Vitamin A supports sebum production, a natural oil that keeps your scalp hydrated and promotes healthy hair. The Journal of Dermatological Science, however, recommends taking vitamin A in a balanced quantity, as an excess can lead to hair loss.

• What to eat:

Vitamin A is found in carrots, sweet potatoes, kale, spinach, and eggs.

• B vitamins (especially B12 and folate)

The British Journal of Dermatology highlights the importance of B vitamins in maintaining healthy hair growth. Vitamin B in your body does the work of delivering oxygen to your hair follicles and supporting growth.

• What to eat:

Whole grains, eggs, dairy, leafy greens, and lean meats are good sources of B vitamins, while B12 is primarily found in animal products, so vegans may need to get their B12 through supplements.

The Indian Dermatology Online Journal emphasises the importance of hydration, a nutrient-rich diet, and stress management for reducing hair fall. Limit your intake of processed foods and sugar as these can lead to nutrient deficiencies which leads to hair fall. Sudden calorie deficits can also cause hair loss so avoid any crash diets. However, if you’re struggling to meet your nutrient needs through food alone, especially for vitamins like B12 or D, consider supplements.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.