How Changing Your Diet Can Help Prevent Hair Loss

How Changing Your Diet Can Help Prevent Hair Loss

A topic men and women find embarrassing to talk about is hair loss. While male hair loss and female hair loss is largely genetic, there are many medical and stress-related causes that can affect hair growth. One such cause is a lack of essential nutrients in your diet. In order to maintain a healthy scalp, we need to ensure our bodies are getting the proper nutrients from the foods we eat. Stopping at a fast-food joint to grab a burger every day may be convenient, but it will hardly satisfy our dietary requirements. Over time, this will diminish our nutrient supply, causing hair thinning and balding.

Did you know certain foods can actually help prevent hair loss? Foods that are high in these 4 nutrients -- Iron, Omega-3 Fatty Acids, Protein, and Vitamin C -- are helpful in combating the negative effects of hair loss. Monitor your food intake to see if you're consuming enough of these nutrients daily and ask your doctor before making any dietary changes.  


Iron is a valuable nutrient in helping prevent hair loss, producing hemoglobin which helps keep hair oxygenated. A lack of iron can result in a common condition known as Telogen Effluvium. Telogen Effluvium occurs when hair is stuck in the telogen phase of hair growth and is unable to grow new hairs to replace the ones lost. This can result in rapid hair loss.

Luckily this type of hair loss is reversible, starting with adding more iron into your diet. Choose lean meats like fish, green leafy vegetables such as kale and spinach, and beans. Raisins and other dried fruits are also high in iron.  

Omega-3 Fatty Acids

Our body is unable to process Omega-3 fatty acids on its own which is a shame because they provide such excellent benefits for the health of our hair. Not only do they help prevent brittle hair, but they also add richness and sheen to our follicles by lubricating the scalp. In addition, Omega-3's can help bolster hair growth by reducing inflammation, which has been known to generate hair loss.  

To keep your hair smooth, silky, and supple, try adding some fatty fish to your diet. Trout, salmon and sardines are good sources as well as mackerel. Vegetarians can consume walnuts, chia, and flax seeds to meet their requirements.  


Like an absence of Omega-3 fatty acids in the diet, a lack of protein can result in dry, brittle hair. Protein repairs tissues and facilitates hair growth in the form of Keratin. Keratin strengthens hair and moisturizes hair, making it luxurious and smooth. Plus, it remains durable in extreme temperatures due to its insolubility in water.  

More protein in your diet can be acquired by making simple adjustments, choosing chicken over steak and almonds over chips. Other sources of protein to try include tuna, eggs, and fish, but vegetarians can also consider beans, tofu and even chickpeas.  

Vitamin C

Drinking that morning glass of orange juice just got a whole lot sweeter. Turns out, Vitamin C is excellent for hair growth as it manufactures collagen, an important type of protein that supports strong hair, skin, and bones. Vitamin C offers plenty of benefits, including keeping your hair shiny, moisturized, and rich in color. In addition, Vitamin C has been known to fight off dandruff.  

Great sources of Vitamin C are primarily citrus fruits like mango and cantaloupe. Kiwi is also particularly high in Vitamin C, as are broccoli and bell peppers.  

Help Prevent Hair Loss

At New Image Hair Clinic, we can help identify the "root" of your hair loss with our free confidential consultation. Our years of experience combined with our knowledgeable staff and cutting-edge technology make us Pennsylvania's finest in hair restoration. Contact us today!


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