7 Foods that Prevent Hair Loss

Thanks to their high content of vitamin B6 and folate, whole grains promote oxygenation of the blood to nourish hair follicles, making your hair grow faster and stronger.
7 Foods that Prevent Hair Loss
Karla Henríquez

Reviewed and approved by the doctor Karla Henríquez.

Last update: 09 October, 2022

To prevent hair loss is no easy task. Hair can begin to fall out for a lot of reasons: stress, frequent use of chemicals or exposure to heat, hormonal changes, and more.

But what few people don’t think about when they’re suffering from hair loss is that their diet could be a major cause.

Learn how to prevent hair loss through proper nutrition in the following article.

We say that food can be one of the main causes of hair loss. It’s because the body absorbs all the nutrients to function properly, both internally and externally, through the food we eat.
The hair follicles nourish the hair, so it’s key to have a diet that is rich in essential nutrients in order to strengthen and promote good hair health.

If your hair loss is excessive it’s best to consult with your doctor so they can determine what’s at the “root” of this problem.

But whatever the reason for your hair loss, the following foods will help promote hair growth, treat and prevent hair loss, and help it look more soft and silky.


Fruits and vegetables are the primary sources of natural antioxidants. By adding them to your diet you’ll strengthen your hair and promote healthy growth.

We recommend increasing the consumption of these foods, especially fruits and vegetables that are rich in vitamin C.

Such as like oranges, lemons, kiwi fruit, broccoli, and spinach. They’re key to the production of collagen, which is an essential component of hair and tissue cellular formation.

Insoluble fiber

Insoluble fiber is present in whole grains like rice, wheat, oats, rye, and more.

Fiber helps the body to regulate insulin, which is a hormone that’s closely associated with male-pattern baldness.

In addition to this, whole grains also contain vitamin B6 and folic acid, which contribute to the delivery of oxygen to the hair follicles.

Leafy greens

Aside from being rich in antioxidants, green leafy vegetables are also known for their high iron content, which helps strengthen and stimulate hair growth.

Because of this, we recommend adding foods like Swiss chard, Brussels sprouts, spinach, radicchio, and arugula to your diet.


Zinc is an essential nutrient that catalyzes essential chemical reactions among the body’s many different enzymes.

Its key benefits for hair are energy production and protein formation.

One of the richest sources of zinc is meat, where iron, protein, and vitamins B6 and B12 can also be found.

Zinc is also found in foods like celery, asparagus, figs, potatoes, and eggplant.

Read also: 5 Hair Masks to Prevent Frizz

Foods that contain folic acid and biotin

These two substances together help balance the metabolic activity of rapidly dividing cells, such as the hair, nails, and skin.

Biotin can be found in foods like yeast bread, cereals, nuts, peas, wheat bran, bananas, and more.

You can get folic acid through beef, turkey, chicken liver, and beans like chickpeas and black beans.

Vitamin A

A deficiency of vitamin A can also cause hair loss. This vitamin is responsible for preventing the sebaceous glands to block or dry out because they help lubricate the hair follicle and in turn reduce hair loss.

In addition, vitamin A also helps deliver oxygen to the follicle cells, strengthening and promoting hair growth.

Adding foods like eggs, vegetables, milk, and oils from fish, sunflower, and olives to your diet can help increase your intake of vitamin A.


Water is such a healthy and affordable beverage, and it’s also key to keeping your hair strong and preventing hair loss.

Experts recommend drinking at least 8 glasses of water a day and avoiding excessive consumption of soft drinks, energy drinks, and alcohol.

Did you find these tips on how to prevent hair loss helpful?

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.