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Want to Prevent Hair Loss? Eat these Foods

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Losing your hair? You may not have to. Read on to see how nutrition and hormone changes could prevent and stop hair loss.

Your hair is an indicator of your overall health. If your hair is limp and dull, you are probably not receiving the nutrients that you need. Studies indicate that proper nutrition and hormonal balance can work together to even prevent hair loss. Read on to see if nutrition is the key to preventing your hair loss.

Foods That Benefit Your Hair

Your hair needs a variety of nutrients that can not only produce healthy strands of hair but will also keep inflammation at bay and balance hormones that contribute to hair loss. The following foods and nutrients have been linked with creating a healthier head of hair:

Foods/Nutrients to Prevent Hair Loss
  • Red meat
  • Oysters
  • Whey protein
  • Blueberries
  • Eggs
  • Beer
  • Salmon
  • Brazil nuts
  • Saw Palmetto
  • Green tea
  • Beta-sitosterol
  • Almonds
  • Vitamin D

Red Meat

Iron deficiency can lead to thinning hair. The American Family Physician states that thinning hair can often be a sign of low iron in the diet. Consuming red meat is an easy way to boost your iron content. However, if you are showing other symptoms of iron deficiency, such as chronic fatigue, pale skin, and nails that peel up on the corners, talk to your doctor about taking an iron supplement.


Oysters are high in zinc which can produce healthy hair and reduce hair loss. Daily oysters are not practical for everyone, but zinc can also be found in poultry, red meat, and beans.


Strong hair is produced by protein and keratin. Low-protein diets can cause thinning hair triggered by extended hair shaft resting. Any source of protein will work, including whey, dairy, or meat.


Blueberries are high in antioxidants that will fight free radical damage caused by stress. Stress can trigger hair loss and ensuring your antioxidant intake is high can prevent some of this damage.


Eggs are a natural source of biotin, which strengthens nails and hair. A lack of biotin can cause hair that is weak, breaks easily, and falls out easily. You can boost your biotin intake by eating one egg a day. A supplement of 2.5 milligrams of biotin can also jumpstart healthier hair.


Although it doesn't have many other health benefits, beer might be good for your hair health. Beer has high silicon content, which is necessary for healthy hair growth. Silicon boosts circulation in the scalp leading to improved hair appearance, texture, and thickness. One beer contains all the silicon you need per day.


Salmon contains protein and biotin, both necessary for hair health. Salmon is also high in inflammation-fighting omega-3 fats, which produces healthy hair follicles and hair.

Brazil nuts

A study on rats found that when rats were deficient in selenium they had less fur. Selenium fights oxidative stress that can lead to hair loss and is useful for balancing hormones.

Saw Palmetto

Saw Palmetto is a natural herb that can block the conversion of testosterone to DHT. DHT has been linked with a variety of negative health conditions, including prostate cancer, heart disease, and hair loss.

Green Tea

Just like saw palmetto, green tea can prevent testosterone from turning into DHT, which could prevent some hair loss and encourage healthy hair growth.


If you are feeling chronically stressed, boosting your magnesium intake can help. Magnesium can fight symptoms of stress in the body, including hair loss. Magnesium is also used to regulate hormones, which is another common factor in hair loss. If you have ridges in your nails you may be low in magnesium.

Vitamin D

Recent studies have found that individuals with low vitamin D levels are more likely to have hair loss. A study published in Skin Pharmacology Physiology found that women who had greater hair shedding were more likely to be low in vitamin D.

Food Can Prevent Hair Loss

Hair loss is typically a sign of something wrong although it is common to see many men and women with significant hair loss. While genetics can influence hair loss to some extent, stress, hormone imbalances, and nutritional deficiencies also play a much larger role that is typically considered. If caught early enough, it is possible to slow or stop the progression of most kinds of hair loss. However, once the hair is completely gone, getting it to come back is much harder. That is why prevention is key for hair loss in both men and women.





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