Let’s admit, we all have had nightmares of hair thinning at some point or other. We take hair growth supplements, apply hair care products, and several other things to promote hair health. However, many of us often forget that whether it is hair growth or hair fall, both have a strong link to the lifestyle and diet we have. No matter how many hair masks you apply or how many times you oil your locks, if internal nourishment is not good, it will not give you the outcomes you want.


That is to say, eating the right food and proper external care is of paramount importance to prevent hair thinning. A good hair care regime can also help you keep hair issues at bay. If you’re experiencing hair thinning, we have you covered here with a list of nutrient-rich foods so that you can keep hair healthy and prevent hair thinning. Including these foods in your diet daily can help you kick start the hair regrowth process.

Best Foods for Thinning Hair

You might not have heard this, but hair grows 1.25 cm (0.5 inches) per month and 15 cm (6 inches) per year. The growth of healthy and strong hair mainly depends on several factors, including genetics, diet, age, and health.

Changing these factors is not in your control but consuming food with the right nutrient is something you can do to promote hair health. Eating balanced food is even more critical if you suffer from disorders like alopecia areata, pattern baldness, or telogen effluvium. Poor nutrition can deteriorate your hair condition.

Take a look at this list of the best foods that support hair health and prevent hair thinning.

Pumpkin Seeds

Pumpkin Seeds

The protein-rich pumpkin seeds can provide you loads of zinc to support cellular reproduction and enhance immunity. You can eat raw pumpkin seeds or add them to your meals to promote hair growth.

Sweet Potatoes

Sweet Potatoes with butter

Who doesn’t like eating a sweet potato with a delicious smidge of butter and mustard?

The low-effort dish is one of the favorite side dishes across the world. The root vegetable is not only tasty, inexpensive, and versatile vegetable comes with an array of health benefits. It has an adequate quantity of vitamins and other nutrients your locks need to grow.

You can make it the base of any dish or eat it in traditionally boiled and baked form. The protein-rich vegetable makes a delicious vegan filling to add your hair the shine and glow it needs.



Although scientists are researching the benefits of eating salmon, there is sufficient anecdotal evidence highlighting its effectiveness in preventing hair growth. In fact, some latest studies have shown a connection between hair loss and vitamin D deficiency.

It is worth mentioning that vitamin D is an essential nutrient for aiding nourishment and hair follicles’ stimulation.  Salmon is the best source to consume vitamin D naturally.  The fish also contains rich amounts of omega-3 fatty acids.

Omega-3 works excellent to not only lubricate the scalp but also combat dryness. Lack of this nutrient may lead to brittle hair and breakage. Many people consider taking a supplement of vitamin D a better option. However, excessive intake of these supplements may cause constipation and nausea.



Eggs have always been a great source of two vital nutrients, “biotin” and “protein.”   Both nutrients play a vital role in promoting hair health and preventing hair thinning. That is why hair specialists and dermatologists emphasize eating two eggs a day to nourish hair follicles.

If your diet lacks proteins, you may start losing hair. Biotin is a crucial element that catalyzes the production of keratin.  Consuming biotin may help speed up hair growth, whereas its deficiency may halt the process.

Eggs also contain selenium, zinc, and several other hair-healthy nutrients that necessary for optimal hair growth.



Figs are also a rich source of vitamins and Iron. They are essential for hair growth and lustrous locks. Eating two figs a day can keep your hair healthy. If you incorporate figs into your diet while taking hair growth treatment like LLLT, it can support the growth process.



The healthy leafy green comes loaded with tons of beneficial nutrients such as vitamin A, C, Iron, and folate.  All these nutrients are essential to promote hair health.  Vitamin A, for instance, is excellent to help your skin glands produce optimal levels of sebum.

The oily substance keeps the scalp moisturized, which is mandatory for healthy hair. Some recent studies have shown that 30 grams of spinach leaves can provide up to 55 percent of Vitamin A (sufficient for the body’s daily needs).

Moreover, spinach is an excellent plant-based source containing Iron. And your hair needs an ample amount of Iron to grow. You need Iron to strengthen red blood cells, which carry oxygen, fuel metabolism, and most importantly, aid growth.

Soy Beans

Soy Beans

Soy-driven food such as tempeh and soybean can help your body inhibit DHT production (dihydrotestosterone). The hormone may cause an imbalance in the body that contributes to hair thinning.



Berries are rich in key nutrients like potassium and vitamin C, which can boost collagen and aid in mineral absorption. Note that vitamin C improves scalp circulation, and antioxidants in them protect hair follicles from damage.  Have a 25 gm each day to boost hair health, particularly if you’re using a laser cap.

Summing Up

All in all, your diet has a significant effect on your hair health. If you don’t take a balanced diet or your meals lack the right nutrients such as vitamins A, B, D, Iron, zinc, biotin, fatty acids, and proteins, it can significantly affect your hair growth.

It will not only slow down the growth but also cause hair thinning.  That is why correcting a nutrient deficiency in food is vital to treat hair thinning and support hair growth.  Thus, if your diet regime doesn’t include any of the nutrients mentioned above, you must add them to combat hair thinning.


https://www.healthline.com/nutrition/foods-for-hair-growth#TOC_TITLE_HDR_3 https://food.ndtv.com/beauty/losing-hair-eat-these-9-foods-to-prevent-hair-fall-1749220



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