Top 6 Foods to Prevent Hair Fall

Hair fall can be distressing, but the solution often starts from within. Your diet plays a vital role in strengthening hair roots, supporting scalp health, and promoting new hair growth. Nutritional deficiencies—especially in iron, protein, zinc, and certain vitamins—can trigger or worsen hair loss. Fortunately, adding the right foods to your daily diet can help prevent and even reverse hair fall naturally.

Here are the top 6 foods to help prevent hair fall:

1.

Eggs

Eggs are a rich source of protein and biotin, two key nutrients essential for healthy hair. Protein is a building block of hair follicles, while biotin (vitamin B7) helps strengthen hair strands and improve growth. Eggs also contain zinc and selenium which support scalp health.

How to use:

Include boiled, poached, or scrambled eggs in your breakfast 3–4 times a week.

2.

Spinach

Spinach is packed with iron, folate, and vitamin A—nutrients that improve blood circulation to the scalp and help hair follicles stay nourished. Iron deficiency is a common cause of hair loss, especially in women.

How to use:

Add spinach to curries, soups, or salads, or blend it into a green smoothie.

3.

Nuts and Seeds

Almonds, walnuts, sunflower seeds, and flaxseeds are loaded with omega-3 fatty acids, vitamin E, zinc, and selenium. These nutrients help keep your scalp healthy and reduce inflammation that may contribute to hair thinning.

How to use:

Snack on a small handful of mixed nuts daily or sprinkle seeds over your breakfast or yogurt.

4.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This vitamin promotes the production of sebum, a natural oil that moisturizes the scalp and keeps hair healthy.

How to use:

Enjoy boiled or baked sweet potatoes as a side dish or in salads.

5.

Greek Yogurt or Curd

Yogurt contains protein and vitamin B5 (pantothenic acid), both of which improve blood flow to the scalp and strengthen hair from the roots. It also helps maintain a healthy scalp environment.

How to use:

Consume a bowl of plain yogurt daily. It can also be applied as a hair mask with honey or aloe vera.

6.

Legumes (Lentils, Chickpeas, Kidney Beans)

These are excellent plant-based sources of protein, iron, and zinc. They are especially helpful for vegetarians who need alternative sources of hair-supportive nutrients.

How to use:

Include dal, chana, rajma, or sprouts in your meals regularly.

Summary

• Stay hydrated with at least 2–3 liters of water daily.

• Reduce processed and oily foods that can cause scalp inflammation.

• Consult a doctor if your hair fall is sudden, excessive, or accompanied by other symptoms like fatigue or weight loss.

By including these nutrient-rich foods in your diet, you can support healthier hair growth and reduce hair fall naturally. Remember, consistency is key—results take time, but your body (and hair) will thank you.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

www.KifyHospital.com