Foods that prevent hair loss   7 essential nutrients

Hair loss starts in the twenties in as much as 20 percent of the men, according to Alan Bauman, MD, a certified hair-restoration physician. Genetics does exert a great deal of influence, but it is possible for you control it to some extent by changing your dietary habits.

You need to feed your hair with the right kind of nutrients for it to grow and remain healthy as is the case with other parts of your body. According to Rania Batayneh who authored the book The One One One Diet, the nutrients are absorbed by essential tissues (organs and muscles) before they reach your hair. It is therefore important that you should eat a variety of nutrients in sufficient quantities to ensure the health of your hair.

Here a few nutrient-packed foods that you must include in your diet for hair health:

 Omega-3 Fatty Acids

This essential nutrient is required for the wellbeing of your whole body. It nourishes the hair shaft, scalp cell membranes and follicles and promotes healthy hair growth. In addition, it adds elasticity to the hair and prevents breakage. You body cannot produce this essential fatty acid and therefore you must supply your body either in the form of supplements or by including flaxseeds, tuna, kale, walnuts, salmon, Brussels sprouts and rapeseed oil in your diet.


Zinc supports growth as well as repair of tissues and thereby promotes the health of your scalp and hair. This nutrient also plays a part in regulating the hormones in your body and supports the health of oil-producing glands on your scalp which in turn aid hair growth. Studies show that high levels of testosterone actually cause hair loss. The recommended daily allowance for this nutrient is 11 mg. The foods that provide this nutrient include chickpeas, wheat germ, beef, veal liver, oysters and roast beef.


Your hair consists of about 91 percent protein. Therefore, you need to eat enough of protein for the health of your muscles as well as hair. However, you must make sure that you are eating a diet that contains high-quality, natural protein. Rich sources of protein include Greek yogurt, kale, peanuts, beans, eggs yolks, peas, lentils, tofu, turkey and chicken.


Iron is important for healthy blood circulation. If you have iron deficiency, your blood will not carry sufficient oxygen to the cells in your scalp. The foods that you need to in your diet to get this nutrient include dark leafy greens, beans, red meat, whole grains, turkey, clams, mussels, egg yolks and oysters.

Vitamins C and A

These essential nutrients support sebum production. Sebum, an oily substance, naturally conditions your hair and prevents breaking. Additionally, vitamin C improves iron absorption. The recommended daily allowance of vitamin A for men is 5,000 IU per day. The foods rich in these vitamins are citrus fruits, Swiss chard, broccoli, sweet potatoes, spinach and pumpkin.


Magnesium is involved in over 300 biochemical reactions, including hair growth, in your body, according to National Institute of Health. However, studies conducted by South Carolina Medical University show that 68 percent of the adults in the US do not ingest enough of this essential nutrient. This leads to not only inflammation in the body, but also hair loss. Some of the foods that are rich in magnesium are almonds, spinach, lentils, brown rice, cashews and halibut.


Selenium, a trace element, helps your body make selenoproteins. They regulate functions such as reproduction, DNA synthesis, metabolism and immunity. Selenium is also helpful in stimulating hair follicles for new growth. The foods that you can eat to provide your body with selenium include Brazil nuts, halibut, shrimp sardines, tuna and ham.

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