Top 5 foods to eat for hair loss, dieticians say: eat this, not that

It can be a frustrating experience to notice that more hair falls out in the shower or brush, especially if you don’t know why. Hair loss affects many people for different reasons and can often sneak in when we least expect it.

If you notice significant hair loss in your life, you may benefit from talking to a doctor about certain therapies or medications. In the meantime, there are some hair loss foods that can help you along the way. Here’s what to stock up on, so for tips on healthier eating, check out the best breakfast foods for joint pain.


Nuts are one of the healthiest snacks you can find. They have been known to help lower cholesterol, manage diabetes, and help slow the aging process. And as if these benefits weren’t enough, walnuts can also help prevent hair loss.

“Walnuts contain nutrients that are important for healthy hair and for preventing hair loss, such as vitamin E, omega-3 fatty acids, zinc, selenium and protein,” says Lisa Young, PhD, RDN, author of Finally Complete, Finally Subtle and member of our board of medical experts.


“Salmon and other fatty fish are rich in omega 3 fatty acids, vitamin D and protein, and salmon specifically contains selenium and B vitamins, all of which are important nutrients for healthy hair,” says Young.

Getting enough omega-3s in your diet is important for many health functions, not just those related to your hair. According to Morgyn Clair, MS, RDN, author of Fit Healthy Momma, “your body cannot produce omega-3 fatty acids on its own, so getting them from your diet is vital.”

hard-boiled eggs

Whether you eat them scrambled in the morning for breakfast or dress your salad with a soda version, eggs can be a great addition to your diet to help prevent hair loss.

“Eggs contain healthy hair nutrients such as biotin, zinc and antioxidant selenium and zinc,” says Young. “They’re also high in protein, which is an important nutrient, which helps prevent hair loss. In fact, low-protein diets have been found to lead to hair loss.”

whey protein powder

Because protein is such an important component in hair care, supplementing it with a smoothie or powder is always a good option.

“Protein is one of the most important nutrients for hair growth, so one of my best hair loss food choices is a lean protein like whey-based protein shake,” Clair says. “Whey is easily digested and contains a lot of protein in a small amount. One of my favorites is vanilla orgain.”

Red pepper

Another key nutrient that can help with hair loss is vitamin C. A study published in The Journal of Clinical and Aesthetic Dermatology found that women with thinning hair who supplemented with a vitamin C pill experienced greater hair growth after the trial period. Although there are many foods you can eat for vitamin C, peppers have one of the highest amounts of fruits and vegetables.

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