Suffering From Hair Loss? Your Diet Could Be Missing These Nutrients

Hair loss is normal. Whether it’s during washing, blow drying, or combing; it’s inevitable. But what if you’re losing too much hair? Here are a few must-have vitamins in your diet to reduce extreme hair loss!

By Namami
17 Feb 2023

Hair loss can be caused by a variety of things, including heredity (family history), medical diseases like immunological disorders and hormone imbalances, as well as psychological trauma. But most individuals are unaware that nutrition has a direct impact on hair loss. Nutrients, vitamins, and minerals are crucial for healthy hair growth.

A 2019 study titled ‘Role of Vitamins and Minerals in Hair Loss’ by the National Library of Medicine found nutrients play a vital role in the normal hair follicle cycle as they contribute to cell turnover, which occurs in the scalp root. Taking care of your scalp root strengthens your hair and makes it healthy.

While losing anywhere from 50 to 100 strands of hair is normal, if your hair is noticeably getting thinner, it might be time to do something about it. Here is what you should know about hair loss and its link to your diet, and what you can do about it:


Need all your wellness solutions in one place? A whole new world awaits just a click away.


Related story: Why Your Hair Is Falling Out And What Can You Do About It


How can hair fall be reversed through diet?

According to a 2018 study titled ‘Study on hair fall with hair related problems among males of age 18-50 years’ by the Journal of Clinical and Diagnostic Research found, losing more than 100 hair strands a day was considered significant hair fall. As in life, there are no magic pills or miracle foods that can reverse hair fall overnight. However, following a healthy diet for hair loss can ultimately lead to healthy hair. The hair and scalp can be healed by eating specific foods. 

The best foods for healthy hair include:

  • Protein: Includes chicken, turkey, fish, dairy products, legumes and tofu
  • Iron-rich foods: Includes lentils, spinach and other leafy green vegetables (broccoli, kale and salad greens). 
  • Vitamin C-rich foods: Includes blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.
  • Omega 3, 6, and 9 rich foods: Includes oily fish like salmon, herring, sardines, trout and mackerel and plant sources like avocado, pumpkin seeds and walnuts.
  • Vitamin A-rich foods: Includes animal products and orange/yellow coloured vegetables like carrots, pumpkins and sweet potatoes.
  • Fortified cereals and whole grains, oysters, beef and eggs, are all rich sources of zinc.
  • Biotin-rich foods such as whole grains, liver, egg yolk, soy flour and yeast.


Related story: The Secret to Healthy Hair Is On Your Plate


Foods to Avoid for Healthy Hair

A 2019 study by the Journal of Medical News Today found that hair loss could have possible links to eating tuna, a fish high in mercury.

Another 2016 study titled ‘Nutrition of women with hair loss problem’ by the National Library of Medicine found that diets rich in simple carbohydrates may contribute to hair loss. Consuming simple carbohydrates such as fruits, milk, sugars (like candy), and syrups, stimulates the production of sebum, an oily material secreted by glands located near hair follicles.

Sebum is good for hair health, but too much of it can cause inflammation, which is bad for hair health. One should avoid intake of excessive oil, mercury and fats such as:


Related Story: The Ultimate Guide To Face-Oil For Every Skin Type


Does drinking a lot of water help in hair growth?

Water helps to flush out toxins from the body. This promotes not only healthy bodily function but also promotes healthy hair growth. Toxins stop the growth of hair and can cause a variety of biological issues.

A significant element of hair shafts is water. The US National Academies of Sciences, Engineering and Medicine say that men and women should aim to drink at least 15.5 cups and 11.5 cups respectively. People who don't drink enough water experience health problems, dehydration, hair loss, and other issues. Staying hydrated can keep your hair strong and healthy while promoting hair growth.


Related story: Cheers To Antioxidants: Love Crush For Hydration


Offering Wholesome Nutrition: UR.Life Occupation Health Centers

UR.Life OHCs offer health risk assessment and screenings for diabetes, cardiac ailments, sleeping disorders, nutrition deficiencies, stress and more. In order to manage and control health hazards, we make suggestions based on the risk score, which sets us apart from the competition. With suggestions of balanced nutritional meal plans for organisations, employees are provided with:

  • Dietary Plans
  • Nutritional Audits
  • Personalised Health Advice
  • Expert nutritionists and doctors with personalised recommendations for diet and lifestyle for optimal health.
  • Our evidence-based approach for food regimens, movement programmes, and mental health resources.

Consult our nutritionists and receive a personalised diet plan that can help you manage hair fall. With our targeted interventions through lifestyle modifications, you can enjoy a healthier life.


Need all your wellness solutions in one place? A whole new world awaits just a click away.






Follow Us On Instagram