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Facing Hair Loss? Include These 6 Nutrition-rich Foods In Your Diet

Contributed by: Rachana Arya


Coping with hair loss can be extremely stressful and devastating, especially for women.

When it comes to preventing and treating hair loss, many people forget one key factor: nutrition.

Your diet – good, bad or deficient – not only nourishes your body but also affects what sits on top of your head: your hair.

More often than not, hair loss is frequently caused by underlying nutritional inadequacies. 

But the good news is that eating appropriate foods that are predominately plant-based can play a pivotal role in promoting hair growth and keeping you from going bald. 

For good hair and skin, the appropriate kinds of nutrients are crucial. Eating a healthy and varied diet — which includes all of the 13 essential vitamins can promote hair health.  

There are various hair care products available in the market, promising to improve the look and feel of your gorgeous locks.

But before you start shelling out loads of cash on professional treatments or fancy products to get the luscious locks you want, consider this.

No product or treatment can replace the correct nutrients. So, what foods should you eat to make your hair stronger and healthier while also slowing down hair loss? 

Scroll ahead to find out.


The egg is probably one of your best friends if you want to have a head full of healthy hair.

Eggs are a powerhouse of biotins and proteins, two essential nutrients that contribute to hair health.

Biotin is important for the production of keratin – a hair protein – which essentially promotes hair growth.

Proteins are the building blocks of strong follicular hair health. A deficiency in either of these nutrients can put hair growth in a “resting” phase, thereby contributing to hair loss and decreased hair growth.

Eggs also have biotin, a B vitamin that is crucial for hair, skin, and nails. Being low on biotin has been linked to hair loss, and eating eggs may predispose you to biotin deficiency.

Fatty fish

Fatty fish is loaded with hair-friendly nutrients like vitamin D and protein. It is also packed with omega-3 fatty acids that can help keep those strands strong.

Some types of fish that have essential fatty acids, including omega-3s, and vitamin D are:


Green vegetables

Consuming dark, green leafy vegetables can help improve your hair from the inside.

They are loaded with beneficial nutrients like potassium, calcium, iron, magnesium folate, iron, and vitamins B, C & E, all of which are very important to support the overall health of the scalp and hair.

Include leafy greens in your daily diet to protect and maintain the cell membranes of hair follicles.

Some good choices include: 



Carrots are high in nutrients that can help maintain your hair healthy and strong.

Carrots are high in beta-carotene, which helps to prevent hair loss, as well as vitamin A, which enhances the health of hair follicles and the scalp.

This root vegetable also contains minerals and vitamins K, C, B6, B1, B3, B2, fibre, potassium, and phosphorus, all of which are necessary for strong and healthy hair.

Nuts & Seeds

Almonds, walnuts, pumpkin seeds, sunflower seeds, til seeds, and flaxseeds are rich in omega-3s and omega-6s that can help stop hair loss.

These nutrients are nutritionally essential for hair growth, and being low on them may lead to hair loss.

If you’re concerned about hair loss, some of the best choices to reach for are: 

Brazil nuts 
Flax seeds 
Chia seeds


Fruits are your best bet to ensure your hair gets all the essential nutrients it needs for growth.

They are enriched with multiple vitamins and minerals, which is highly beneficial for strengthening and nourishing your hair.

Fruits are sources of many essential nutrients, including potassium, dietary fibre, and folate. They tend to be high in vitamins and minerals that are important for healthy hair. 

Fruits that are rich in vitamin C and antioxidants include:

Kiwi fruits

Final thoughts

To begin your journey to a fuller head of hair, load up on the above healthy hair all-stars and add them to your grocery cart.

The sooner you consider incorporating nutrient-rich foods that are scientifically proven to address hair loss problems, the more likely you are to avoid permanent harm.

Having said that, if you are experiencing sudden or significant hair loss, don’t hesitate to check with your physician as it may indicate an underlying medical condition.

Also, Ayurvedic supplements are also a great tool to significantly reduce hair loss and to keep your confidence intact.

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