16 Foods To Prevent Hair Fall And Stimulate Hair Growth

Pro tips to watch what you eat to avoid losing your precious tresses and keep them healthy

Reviewed by Beurena Johnson, Certified Trichologist
Written by Anjali Sayee
Edited by Ramona Sinha, Certified Skin Care Coach
Fact-checked by Swathi E, Certified Skin Care Coach  • 

If you are concerned about excessive hair fall, we have found a solution! You can eat these top foods to prevent hair fall. Hair requires important nutrients to be healthy and strong. We can restore hair strength by making a few dietary modifications, such as improving our consumption of specific foods. What exactly are these foods? We have listed the 16 foods for hair to prevent unwanted hair loss and boost hair growth in this article. Scroll down to find out what to eat to stop hair fall immediately.

Best Natural Foods To Prevent Hair Loss

Protein – An Essential Nutrient To Prevent Hair Loss

1. Eggs 

Include eggs in your diet to prevent hair loss
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A medium-sized (50 g) egg contains 6.3 g protein, various vitamins, and minerals that strengthen the hair follicles (1). Anecdotal evidence suggests that eggs can make the hair shiny and strong, prevent hair breakage, and reduce brittleness.

A study showed that the sulfur amino acids in proteins are the precursors to keratin hair protein synthesis that strengthens the hair roots and prevents premature hair loss (2).

A study shows that eggs contain a key hair growth factor that stimulates human dermal papilla cells (a group of cells that controls hair production and hair growth cycle) for new hair development (3).

Eggs are packed with vitamin B8 or biotin that helps in hair growth and prevents hair loss (4). A study published in the International Journal of Trichology shows that biotin deficiency can lead to hair loss among women (5).

In a review, it was found that the average biotin intake of the western population is around 35 to 70 mcg/day, and 1 in 112,271 people has profound biotin deficiency, while 1 in 129,282 suffers from partial deficiency. In total, 1 in 60,089 live births have either profound or partial deficiency. Biotinidase deficiency is a rare condition, with only 1 in every 137,401 people reporting a profound deficiency worldwide. Partial deficiency is estimated to be slightly more common, with 1 in 109,921 people affected. The Comprehensive incidence of biotinidase deficiency is 1 in 61,067 people.

protip_icon Quick Tip
You can also apply an egg mask for hair growth. Blend an egg with a tablespoon of coconut oil, and apply the mixture to your scalp. Leave it on for 20 mins and wash.

2. Poultry 

Poultry meat is an excellent source of protein, vitamins, and minerals (6). These are essential nutrients to nourish the hair and prevent hair fall and balding. A study published in the Journal of Dermatology Practical & Conceptual states that protein deficiency impacts hair structure and hair growth, resulting in telogen effluvium (temporary hair loss) (7).

Another study shows that nutrient deficiencies can result in androgenic alopecia (hair loss due to hormonal imbalance), female-pattern baldness, chronic telogen effluvium, and alopecia areata (circular bald patches) (8), (9).

The animal fat in poultry meat – omega-6 fatty acids – stimulates dermal papilla and controls the hair growth cycle for healthy tresses (10).

3. Lentils 

Include lentils in your diet to prevent hair loss
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Lentils like split pigeon peas, red lentils, peas, yellow lentils, chickpeas, and kidney beans are rich in folic acid, iron, phosphorus, zinc, magnesium, and fiber (11), (12). A study showed that mineral and zinc deficiency resulted in diffuse alopecia (general distribution of hair loss in the scalp) among children (13), (14), (15).

The proteins in lentils also play an important role in healthy hair development. Nutrient deficiency, especially lack of essential amino acids and micronutrients, can lead to telogen effluvium, male-pattern baldness, and female-pattern baldness (16).

4. Fish 

Fish is rich in protein and omega-3 fatty acids that improve hair health. A study published in the International Journal of Molecular Science showed that fish oil from mackerel stimulated dermal papilla cells and promoted hair growth by activating the anagen (growth phase of hair cycle) pathways (17).

Another study showed that fish oil supplementation rich in omega-3 fatty acids promotes hair growth and reduces thinning of hair (18).

5. Lean Beef

A lean cut of beef is rich in iron, zinc, selenium, vitamins, and biologically useful proteins that promote healthy hair growth and reduce hair loss (19), (2). A study published in the Journal of Korean Medical Science showed an inverse relationship between iron deficiency and hair loss (20). A deficiency of vitamins and minerals can also result in non-scarring alopecia or hair loss (21).

Healthy Fats – Key Nutrients To Hair Growth

6. Walnuts 

Include walnuts in your diet for hair growth
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Walnuts are known as “hair food” because they contain omega-3 fatty acids – nutrients essential for healthy and luscious hair. They are also rich in protein and macro minerals that are important for hair growth (22).

Walnuts also contain zinc, iron, selenium, and vitamins B1, B6, and B9, which stimulate hair growth and reduce hair fall. They also contain biotin, vitamin E, protein, and magnesium that strengthen the hair and maintain scalp health. The deficiency of these vitamins and minerals leads to hair loss (14).

7. Almonds 

Almonds are rich in magnesium, selenium, protein, unsaturated fatty acids, and vitamins (23). Studies have shown that magnesium acts as a co-factor of different metabolic reactions that stimulate hair follicles (24), (2). Consume 4-5 soaked almonds daily to strengthen the hair and maintain healthy hair growth.

8. Seeds 

Seeds, especially sunflower seeds, are rich in beta-sitosteroli  XA rare plant lipid that can prevent hair loss by blocking the production of DHT, the sex hormone responsible for male pattern baldness. that is effective in preventing androgenetic alopecia and promote healthy hair growth (25), (26).

A study in the Journal of Alternative and Complementary Medicine showed that 5-alpha-reductase inhibitors, especially saw palmetto extracts and beta-sitosterol, help in the treatment of androgenic alopecia (27).

Flax seeds are rich sources of omega-3 fatty acids and an alternative to marine products (28). A study on rhesus monkeys shows that omega-3 fatty acids improve the hair coat and prevent premature hair loss (29).

Soak and grind flax seeds and add them to juices, salads, or desserts. You can also sprinkle them on smoothies or peanut butter.

Green Leafy Vegetables – Prevent Baldness

9. Spinach 

Spinach prevents baldness
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Spinach is a green leafy vegetable that is rich in calcium, iron, magnesium, phosphorus, folic acid, and vitamins (30). These nutrients are essential for healthy hair growth. The high calcium levels in spinach facilitate vitamin D absorption, an important vitamin that prevents female-pattern hair loss or telogen effluvium (31).

Spinach is also rich in iron that improves oxygen supply to the scalp for healthy hair growth. People with male-pattern hair loss and premenopausal female-pattern hair loss show low serum ferritin levelsi  XBlood levels of a protein called ferritin that stores iron in your cells, low levels of which can cause iron deficiency anemia. (32). The condition can be improved by including iron-rich foods in the diet.

A study published in the Indian Journal of Dermatology showed that female androgenetic alopecia was linked to lower zinc and iron levels (33). Therefore, consume a bowl of blanched spinach 2-3 times a week for an adequate supply of essential vitamins and minerals.

10. Kale 

Kale is rich in vitamins A, K, C, folic acid, calcium, and magnesium (34). These are essential nutrients for healthy hair growth. Aging or graying of hair, decreased hair production, or alopecia results from oxidative stress (35). The vitamins A and C in kale protect the hair from free radicals by reducing and neutralizing them.

Vegetables – Powerhouses Of Vitamins And Minerals For Healthy Hair

11. Sweet Potato 

Sweet potatoes contain copper, iron, zinc, and protein, which play a significant role in hair loss, especially alopecia areata and telogen effluvium  (36), (37). Sweet potato is also rich in vitamin A that acts as an antioxidant to reduce the damaging effects of free radicals, a major cause of hair loss and graying of hair (38).

12. Carrot 

Carrots are powerhouses of vitamins A and C, carotenoids, and potassium (39). Anecdotal evidence suggests that this vegetable may contribute to hair health. However, more research is needed in this regard.

Too much or too little of vitamin A is harmful for the hair. A study showed that vitamin A deficiency lead to dry, sparse hair, whereas too much of it lead to hair loss (40), (41).

protip_icon Quick Tip
You can also apply a carrot mask to stimulate hair growth. Blend a carrot with a banana and two tablespoons of yogurt. Apply it to your scalp, leave it on for 30 mins and wash.

13. Bell Peppers 

Include bell peppers in your diet for healthy hair
Image: Shutterstock

Bell peppers are one of the richest sources of vitamin C (42). They help prevent hair breakage and dryness. Vitamin C also helps in iron absorption and prevents hair thinning (43), (32). Moreover, bell peppers are a powerhouse of different vitamins and minerals that help treat hair loss (44).

14. Oranges 

Oranges are rich in vitamin C that boosts hair growth. They also contain antioxidants, flavonoidsi  XA class of plant chemicals with varying structures that are well-known for their positive health effects. , beta-carotenei  XA red-orange pigment that is a precursor to vitamin A, which promotes cell regrowth and helps prevent hair thinning. , magnesium, and fiber. Thus, orange juice consumption can help improve hair health (45).

Other vitamin-C-rich fruits you can have for better hair health are gooseberries and blueberries.

Whole Grains – Aid Healthy Hair And Prevent Hair Fall

15. Barley 

Barley is rich in fiber, protein, antioxidants, and vitamin E (46), (47). A study published in the Journal of Tropical Life Science Research showed that supplementation of tocotrienol (derivative of vitamin E) reduced oxidative stress in the scalp – one of the major reasons for premature hair loss (48).

Probiotics To Prevent Hair Loss

16. Greek Yogurt 

Greek yogurt is one of the richest sources of probiotics that boost gut health and promote healthy hair (49). A mice study showed that probiotic-rich yogurt promoted hair follicle development and delayed hair loss (50), (51).

Besides including these foods in your daily diet, you can also prevent hair loss in other ways. Check out a few tips in the following section.

Tips To Avoid Hair Loss 

  • Handle your hair gently. Do not pull it too hard.
  • Keep hairstyling with hot tools to a minimum, and make sure to use a protective serum before styling.
  • Never comb wet hair.
  • Do not rub wet hair with a cloth or towel. Dab it with a cloth and let it dry naturally.
  • You can comb wet hair. However, make sure you do it gently.
  • Use hair care products according to your hair type.
  • Do not shampoo more than 2-3 times a week because your scalp needs time to regain its natural oils.

Infographic: Foods To Avoid For Good Hair Health

While you now know what food can provide you with the required nutrients for good hair growth, you must also be aware of food habits that may affect your hair health or cause hair loss and breakage. Take a look at the infographic below to know more in detail.

foods-to-avoid-for-good-hair-health (infographic)

Illustration: StyleCraze Design Team

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Download Infographic in PDF version

Your hair requires love and the right ingredients to be strong and healthy. With a few tweaks to your diet, you can promote hair growth and prevent further damage to your hair. You can start by consuming protein-rich hair-control foods such as eggs, lentils, salmon, oysters, poultry, and lean beef. Apart from this, including foods rich in vitamins, minerals, and probiotics can prevent baldness. Using the right hair products, washing your hair rice a week and minimum usage of hair typing products can retain natural oils and strengthen your hair.

Frequently Asked Questions

Do bananas stop hair loss?

Yes. Bananas are a rich source of potassium and natural oils that helps boost hair growth and maintain elasticity.

What is normal hair fall in a day?

It is normal to shed 50 to 100 strands a day.

Is onion good for hair?

Yes. The sulfur from onions supports thick and robust hair growth.

Which food is rich in biotin?

Dairy products, spinach, egg yolk, nuts, broccoli, and seeds, are some foods rich in biotin.

Does rice cause hair loss?

Not directly. White rice has a high glycemic index that can spike the blood sugar level, which is connected to early hair thinning.

Key Takeaways

  • Eggs contain sulfur amino acids that strengthen the root and boost hair growth.
  • Consuming grains and Greek yogurt combat oxidative stress-induced hair loss.
  • Vegetables like carrots are rich in antioxidants that help improve overall hair health.
  • Limit the use of heat styling tools and handle your hair gently to prevent hair damage.

Stop hair loss and increase hair growth with these top 7 foods! Watch the video below to learn the best tips and tricks for strong, thick hair for women.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.
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