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Hair Superfoods: What to Eat for Hair Fall Control?

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Hair Superfoods: What to Eat for Hair Fall Control?

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Having a mane of healthy and shiny hair is everybody's dream. Read this article to know how to eat healthy for healthy hair.

Medically reviewed by

Dr. K. Shobana

Published At November 20, 2017
Reviewed AtNovember 22, 2022


In this busy era, the proper scheduling for maintaining hair is always ignored. No individual thinks that taking care of hair is critical unless it starts falling out at alarming rates. So, what an individual can do to reverse the damage is to eat right. It is hard to believe that food intake enhances the beauty of hair. But that is true and must be followed regularly to avoid the fear of hair fall.

How Does Hair Fall Occur?

Each strand of hair is attached to the scalp by the hair follicle. Hair goes through three stages during its growth cycle: the growth phase, the transitional phase, and the resting phase. The growth phase lasts approximately 1000 days, after which the follicle rests for 100 days, followed by shedding, and then new hair grows out in its place. So, it is essential to understand that some hair fall is normal. But, when there is some factor, such as stress or illness, many follicles are prematurely pushed to the shedding phase while no new hair replaces it. That is when hair fall becomes a problem.

Is Eating Healthy a Solution to Hair Problems?

Fortunately, hair problems can be efficiently fought with the proper diet. To eat right for the hair, one must first know what the hair is made up of. The primary component of hair is keratin (a protein), apart from amino acids, raw elements, and water. Eating foods rich in protein and vitamins A and D gives the body the amino acids necessary to make keratin. This means that daily food can provide the proper nutrients and boost hair growth and thickness.

What Are the Nutrients Required to Solve Hair Problems?

The list of foods that promote hair health differently are

  • Protein: Considering hair is 91 % protein, a diet lacking in protein can stop hair growth, causing weak hair that easily breaks. Protein-rich foods include eggs, chicken, cottage cheese (paneer), and chickpeas.

  • Omega 3: The scalp's natural lubricant can prevent and reverse hair fall. Since the body does not produce it, it is essential to include it in our diet. Sardines and salmon are rich sources, but fish is not the only source of omega-3. The vegetarian sources include chia seeds, flax seeds, walnuts, almonds, and canola oil.

  • Iron: Iron carries oxygen and nutrients to the hair bulb. So, with insufficient iron, the hair does not get the nutrients required, making it thin and lacking luster. Some iron-rich foods are red meat, spinach, broccoli, lentils, and cashew nuts.

  • Vitamin C: Vitamin C helps with iron absorption but also helps in producing collagen for the blood vessels that supply oxygen to the hair, making the hair strong and healthy. Fruits such as lemon, orange, pineapple, and kiwi are abundant in this vitamin.

  • Vitamin A: Vitamin A helps make sebum a natural conditioner. A deficiency in vitamin A can cause our hair to dry and the scalp to get flaky. Orange-colored foods such as papaya, carrot, pumpkin, and sweet potatoes are high in beta-carotene, which promotes healthy hair. Drinking a glass of carrot juice is the simplest way to achieve excellent hair growth.

  • Selenium: Adding selenium to the diet along with another essential mineral, namely, Zinc, acts as an antioxidant and slows down the process of thinning hair due to aging and also fights a fungus that is responsible for dandruff. One can benefit from the selenium in sunflower seeds, white button mushrooms, and oats.

  • Biotin: Biotin is a B vitamin that activates the amino acids to make keratin, vital in strengthening hair. Some dietary sources of Biotin are cooked egg yolk, cauliflower, almonds, and whole grains.

  • Vitamin D: In recent years, vitamin D has been linked to hair growth by forming new hair follicles. The required amounts of vitamin D can be obtained from seafood, cod liver oil, egg yolk, cheese, kidney bean (rajma), lentils (dal), and fortified orange juice.

  • Vitamin E: Vitamin E is an antioxidant that helps tissue build and repair. Apart from applying a hair oil containing vitamin E to the scalp, individuals can also benefit from including it in their diet. Good sources include avocado, spinach, broccoli, plant seed oil (sunflower oil, wheat germ oil, and olive oil), and nuts (peanuts, almonds, and hazelnut).

What Food Items Can Benefit From Topical Application to the Hair?

  • Aloe Vera: It has cooling and soothing properties, which help treat itchy scalp. In addition, it has vitamins A, C, and E, which can exfoliate the dead skin cells from the scalp. Moreover, its anti-inflammatory properties help soothe the skin.

  • Coconut Oil: It promotes scalp health and thickness, reduces dandruff, fights split ends, and minimizes keratin loss in the hair. It can reverse damage from tips to roots.

  • Eggs: Lack of nutrients in the hair, especially protein, is the major cause of loss of luster. Hence impregnating protein in the hair is critical, which can be possible by applying egg mixed with olive oil.

  • Avocado: It is a powerhouse of vitamins B and E and omega-3 fatty acids and is especially recommended to treat hair dryness. It is the source of naturally available moisturizing agent that locks the moisture in hair and prevents frizziness or dryness. Smashing avocado with olive or almond oil would help.

  • Curd: It prevents dandruff, promotes hair growth, and adds shine. It can be directly applied to the scalp and washed.

  • Lemon: It can treat dandruff and oiliness because it consists of citric acid, which balances the pH level in the scalp.


Eating a balanced diet with the right amount of nutrients is beneficial for maintaining good skin and weight. But also, to maintain a healthy head of hair, everyone must eat foods that include vitamins, minerals, and proteins in the required quantities. It does not matter if the person is a vegetarian, non-vegetarian, or vegan; nutrition is the key. So, eat the way to good healthy hair.

Frequently Asked Questions


Which Superfood Is Good for Hair?

Any superfood that is rich in omega-3 fatty acids is good for hair. It should also contain proteins and vitamins. Hence, food items such as salmon and fatty fish are superfoods. Such foods can stimulate hair follicle growth.


What Types of Food Can Cause Hair Loss?

The food that causes hair loss are:
- Dairy products.
- Sugar.
- Refined carbohydrates.
- Carbonated drinks. 
- Alcohol.


Does the Deficiency of Vitamins Cause Hair Loss?

Yes, a deficiency of vitamins can cause hair loss. The deficiency of the following vitamins can cause hair loss:
- Riboflavin.
- Biotin. 
- Vitamin B12.
- Folate.


What Are the Ways to Get Thick Hair?

The ways to get thick hair include:
- Eating eggs. 
- Using oils, such as castor oil and coconut oil.
- Having a balanced diet.
- Consuming avocados.


Which Vitamins Are Best for Hair Loss?

The vitamins that are best for hair loss are
- Biotin.
- Zinc.
- Vitamin B, D, and A.
- Iron.


Which Food Helps in the Regrowth of the Hair?

Food items that help in the regrowth of the hair include
- Eggs.
- Green leafy vegetables, such as spinach.
- Varieties of berries. 
- Fatty fish and salmon


What Causes Thinning of Hair?

Thinning of hair is caused due to factors such as:
- Thyroid issues.
- Hormonal imbalances. 
- Inflammatory conditions.
- Infections.
- Deficiencies of vitamins.


Which Fruits Help in Hair Growth?

The fruits that cause hair growth are:
- Bananas.
- Papayas.
- Berries.
- Orange.
- Apples.
- Guavas.


What Can Cause Sudden Hair Loss

The reasons for sudden hair loss can include the following:
- Hormonal imbalances.
- Medical conditions, such as inflammatory diseases.
- Aging process.
- Deficiencies.
- Hereditary conditions.


What Can Stop Hair Loss in Females?

Hair loss in females can be stopped by:
- Drugs such as Minoxidil and Ketoconazole.
- Light therapy.
- Platelet-rich plasma therapy (PRP).
- Hormone therapy.


Is Hair Loss due to COVID-19 Permanent?

People who are affected by COVID-19 experience hair fall. This hair fall can continue for three to six months after the infection. However, it is advisable to obtain medical attention in case the hair fall does not stop.


Can Biotin Supplements Prevent Hair Loss?

Vitamin B7 is otherwise known as biotin. It is commonly used in many shampoos and hair care supplements. Biotin is known to stimulate hair follicles and promote new hair growth. However, it has no proven role in the prevention of hair fall.
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Dr. Vasantha. K. S
Dr. Vasantha. K. S



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