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Healthy Foods that Reduce Hair Loss

There are foods for reducing hair loss, but if hair loss becomes a problem, Bangkok Hair Clinic specializes in hair transplants.

Among the proven hair loss remedies and surgeries that are gaining popularity today, one simple aspect of hair loss reduction often gets overlooked: your diet. It’s not a cure, but it can slow down the genetic hair-loss process that’s discouraging and depressing for so many people.

There are some specific varieties of healthy foods for reducing hair loss that have a perfectly logical scientific explanation for why they work. Many of these foods also double as foods for hair growth. Adopting a diet that features these foods can help put off the inevitable for as long as possible and provide you with healthy eating habits.

Five Foods to Reduce Hair Loss

Here are the five foods you can eat that help reduce hair loss and provide you with a fuller and healthier head of hair.

Fatty Fish

Fatty or oily fish is actually healthier than non-fatty fish. It contains essential fatty acids that include omega-3s (EPA and DHA). These are the ‘good’ unsaturated fats. Fatty fish also has a healthy amount of vitamin D and is a good source of protein, B vitamins, and selenium which all help to provide healthy hair.

Fatty fish include:

  • Mackerel
  • Salmon
  • Tuna
  • Herring
  • Sardines
  • Anchovies
  • Pollock
  • Swordfish

Leafy Greens

Eating kale has become a health fad in recent years, but eating this vegetable also helps you maintain a healthy head of hair. Dark green leafy vegetables contain many nutrients like vitamin A, beta carotene, folate, vitamin C, and iron. These vegetables include:

  • Kale
  • Collards
  • Spinach
  • Arugula
  • Bok choy
  • Swiss chard
  • Broccoli rabe
  • Mustard greens

Iron and vitamin A are the common ingredients in all these vegetables. These vitamins and minerals are responsible for strong, healthy hair. Vitamin A enables your body to produce sebum, an oil in the hair follicle that protects the hair from becoming brittle and moisturizes the scalp.


Eggs have taken a bit of a bad rap in the past because they have a higher level of cholesterol. But when eaten sensibly, eggs provide an amazing amount of vitamins, minerals, and nutrients. Many of these nutrients are directly related to maintaining healthy hair, like biotin, protein, selenium, and zinc.

Protein is vital for preventing hair loss. But a dose of protein can also spur hair growth. Eating a low-protein diet can inhibit hair growth. It puts hair in a dormant phase of slow or non-growth where the existing hair can fall out and not be replaced. Eggs are packed with protein that can encourage new hair growth.

Biotin is a B vitamin that’s also responsible for skin, hair, and nail health. Eating a diet lacking in biotin has been linked to hair loss and a loss of hair color. If you notice your hair is looking less healthy and your nails appear thinner and break easily, you might try increasing your consumption of eggs, but remember to include the yolks. Egg yolks are where biotin is found.


Some fruits are full of compounds and vitamins that are vital for healthy hair. Fruits that are rich in vitamin C and antioxidants can protect hair follicles from free radicals. Vitamin C is also important for helping your body absorb iron and make collagen. Collagen is a protein that builds hair strength and helps prevent loss. These fruits are full of vitamin C and antioxidants:

  • Apricots
  • Berries
  • Cherries
  • Grapes
  • Oranges

Nuts and Seeds

Nuts and seeds are also packed with nutrients that are important for preventing hair loss. Being protein-rich, the nuts also help prevent the hair from entering a dormant phase and help the scalp produce new hair. Some nuts and seeds also contain vitamin E, omega-3 fatty acids, selenium, and zinc which are crucial in maintaining healthy hair. Eating a handful of these nuts and seeds regularly helps avoid hair loss:

  • Almonds
  • Brazil nuts
  • Chia seeds
  • Flax seeds
  • Walnuts

Zinc and selenium are two elements your body can’t produce on its own, but they’re important in maintaining a healthy diet. Becoming low on these elements is also thought to lead to hair loss. By keeping an eye on your diet and making a habit of eating the foods in this blog, you may be able to maintain a healthy head of hair far longer than you would have thought if you have a family history of hair loss.

Visit Bangkok Hair Clinic

More and more people undertake hair implant surgery as the only permanent cure for hair loss. Bangkok Hair Clinic provides three types of FUE hair transplant procedures that will leave you with a healthy, full head of hair and a new level of confidence and self-esteem.

If you’re losing your hair, please make an appointment for a consultation and examination with the doctors at Bangkok Hair Clinic today.

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