16 Foods to Stimulate Hair Growth and Prevent Its Falling

We have a solution for you if excessive hair fall is a concern. These top foods can help prevent hair loss. To be strong and healthy, hair needs to have the right nutrients. A few diet modifications can help restore hair strength, such as increasing our intake of certain foods. This article lists 16 hair-boosting foods that can prevent hair loss. Scroll down.

The Best Natural Foods to Prevent Hair Loss

Protein — A Vital Nutrient To Prevent Hair Fall

1. Eggs

Medium-sized eggs (50g) contain 6.3g protein and various vitamins that help strengthen hair follicles. According to anecdotal evidence, eggs can make hair shiny and strong, reduce hair breakage and reduce brittleness.

The study revealed that sulfur amino acids found in proteins are precursors to keratin protein synthesis, which strengthens hair roots and prevents hair loss.

An egg study has shown that eggs contain a key factor for hair growth that stimulates human dermal palmilla cells, which are responsible for hair growth and control.

Vitamin B8 (or biotin) is found in eggs, which can help with hair growth and stop hair loss. According to a study published in International Journal of Trichology, hair loss can be caused by biotin deficiencies among women.

2. Poultry

Poultry meat is a great source of protein, vitamins and minerals. These nutrients are vital to maintain hair health and prevent hair loss. The conceptual state that protein deficiency can impact hair structure and hair growth and lead to telogen effluvium (temporary loss of hair).

Another study found that nutritional deficiencies can lead to androgenic hair loss (hair loss due hormonal imbalance), female-pattern and chronic telogen efflium, and alopeciaareata (circular patches of baldness).

Omega-6 fatty acids, which are found in animal fats such as poultry meat, stimulate dermal papilla. They also control the hair growth cycle to ensure healthy tresses.

3. Lentils

Split pigeon, red and yellow lentils, as well as chickpeas are rich in iron, phosphorus and zinc. Study results showed that children with a zinc and mineral deficiency were more likely to experience diffuse alopecia (generalized hair loss in the scalp).

Healthy hair development is also influenced by the proteins found in lentils. A lack of nutrients, particularly essential amino acids and micronutrients can cause telogen effluvium and male-pattern and female-pattern hair loss.

4. Fish

Fish is high in omega-3 fatty acid and protein, which can improve hair health. The International Journal of Molecular Science published a study that showed fish oil from mackerel stimulated the dermal papilla cells, and promoted hair growth through activating the anagen phase of the hair cycle.

Another study found that omega-3 fatty acid rich fish oil supplements promote hair growth and decrease hair thinning.

5. Lean Beef

Lean beef cuts are rich in iron, zinc and selenium. They also have vitamins and other biologically useful proteins that can promote hair growth and decrease hair loss. According to a study published in Journal of Korean Medical Science, iron deficiency is associated with hair loss. A lack of vitamins or minerals can cause non-scarring hair loss and alopecia.

Healthy Fats — Key Nutrients To Hair Growth

6. Walnuts

Walnuts are often called «hair food» due to their high levels of omega-3 fatty acid — essential nutrients for hair health and beauty. They are rich in protein, which is important for hair growth.

Walnuts are rich in zinc, iron and selenium. This helps to stimulate hair growth and decrease hair fall. They are also rich in biotin and vitamin E. They also have protein and magnesium which strengthen hair and keep scalp healthy. Hair loss can be caused by a deficiency in these vitamins and minerals.

7. Almonds

Almonds contain magnesium, selenium and protein. Studies have shown that magnesium is a co-factor in different metabolic reactions that stimulate hair growth. To strengthen hair and promote healthy hair growth, eat 4-5 almonds soaked daily.

8. Seeds

The seeds, particularly sunflower seeds, are high in beta-sitosterol, which is an effective preventive androgenetic hair loss and promotes healthy hair growth.

The Journal of Alternative and Complementary Medicine published a study that showed 5-alpha-reductase inhibiters, particularly saw palmetto extracts and Beta-sitosterol, can be used to treat androgenic hair loss.

Flax seeds, rich in omega-3 fatty acid, are an alternative to marine products. Research on rhesus monkeys has shown that omega-3 fatty acid improves hair’s coat and prevents premature hair loss.

Flax seeds can be soaked and ground and added to salads, juices, and desserts. They can be added to smoothies and peanut butter.

Green Leafy Vegetables — Prevent Baldness

9. Spinach

Spinach, a green leafy vegetable rich in calcium and iron, magnesium, potassium, phosphorus, and vitamins. These nutrients are vital for healthy hair growth. High levels of calcium in spinach help to absorb vitamin D, which is an important vitamin that prevents telogen effluvium or hair loss (female-pattern).

Spinach is also high in iron, which improves oxygen supply to scalp for healthy hair growth. Low serum ferritin levels are common in male-pattern hair-loss and premenopausal women-pattern-hair loss. Iron-rich foods can improve the condition.

Research published in Indian Journal of Dermatology found that androgenetic alopecia can be linked to lower iron and zinc levels. For adequate vitamins and minerals, eat a bowl of blanched spinach at least twice a week.

10. Kale

Kale is high in vitamins A, K and C, folic Acid, calcium, magnesium, and other nutrients. These nutrients are vital for healthy hair growth. Oxidative stress can cause hair loss, graying, and a decrease in hair production. Vitamins A and C found in kale help protect hair from free radicals, reducing or neutralizing them.

Vegetables are Powerhouses of Vitamins and Minerals for Healthy Hair

11. Sweet Potato

Copper, iron, zinc and protein are all found in sweet potatoes. They play an important role in hair loss, particularly telogen effluvium and alopecia areata. Vitamin A, which acts as an antioxidant, is found in sweet potato. This helps to decrease the harmful effects of free radicals.

12. Carrot

Carrots are a powerhouse of vitamins A, C, carotenoids and potassium. There is some evidence that carrots may help hair health. This is a subject that requires more research.

Too little or too much vitamin A can cause hair loss. A study found that too little vitamin A can cause hair loss and dry sparse.

13. Bell Peppers

One of the best sources of vitamin A is found in bell peppers. They prevent hair loss and dryness. Vitamin C is also helpful in iron absorption, and helps prevent hair loss. Bell peppers contain a wealth of vitamins and minerals that can help with hair loss.

14. Oranges

Vitamin C is a key ingredient in oranges that promotes hair growth. Flavonoids and beta-carotene are also found in oranges. They also have fiber, antioxidants, flavonoids and magnesium. Orange juice can be beneficial for hair health.

Whole Grains — Prevent hair fall and aid healthy hair

15. Barley

Barley is high in fiber, protein and antioxidants. In a study published in Journal of Tropical Life Science Research, it was found that the supplementation of tocotrienol (derivative of Vitamin E) decreased oxidative stress in hair — which is one of the main causes of premature hair loss.

Probiotics to Prevent Hair Loss

16. Greek Yogurt

Greek yogurt has the highest concentration of probiotics, which boost gut health and promote hair growth. Probiotic-rich yogurt was found to promote hair follicle growth and delay hair loss in mice.