When you begin noticing unusually high amounts of hair falling out while showering, brushing, or going about your daily routine, and your hair starts to look thinner, it may be time to review what you eat each day. Diet plays an important role in the health of the hair and scalp.

1. Salmon and Deep-Sea Fish

Examples of deep-sea fish include tuna, sardines, and mackerel. Important nutrients for hair health include:

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and help maintain moisture in the scalp. They may reduce dryness, flaking, itching, and dandruff, which can contribute to hair loss.

Omega-3 may also support hormonal balance, which is relevant to hair loss, particularly among men with high levels of dihydrotestosterone, or DHT.

High-Quality Protein

Hair is made primarily from protein, especially keratin. Fish is a source of easily digested protein containing essential amino acids that the body can use to produce keratin efficiently.

Vitamin D

Vitamin D from deep-sea fish supports the normal hair-growth cycle and helps hair follicles remain in the active growth phase. It may also help reduce inflammation of the scalp.

People with low vitamin D levels may have a greater risk of hair loss than those with adequate levels.

It is recommended to eat salmon or other deep-sea fish approximately two to three times per week.

2. Eggs

Eggs are affordable and widely available, yet they provide several nutrients that support healthy hair.

Biotin

Biotin is a B-complex vitamin involved in the production of keratin, the main protein found in hair.

It also supports the metabolism of fats, carbohydrates, and amino acids, which are involved in the division and growth of hair-root cells.

Natural Protein

Eggs are a complete source of protein containing all nine essential amino acids. The body can use these amino acids to create new cells, including hair and scalp cells.

Vitamin B12

Vitamin B12 supports the nervous system and the production of red blood cells, which carry oxygen to the hair roots.

Eating at least one egg per day may help provide essential amino acids needed for hair production.

3. Nuts and Whole Grains

Nuts and grains contain several nutrients that may help prevent hair loss and support hair recovery.

Zinc

Zinc is involved in tissue repair and supports normal hair-follicle function. Zinc deficiency may contribute to hair loss, thinning, and inflammation of the scalp.

Selenium

Selenium is an antioxidant mineral that helps protect scalp and hair-root cells from oxidative damage. It may help reduce hair shedding associated with stress and environmental exposure.

Vitamin E

Vitamin E acts as an antioxidant that helps protect hair and scalp cells from ultraviolet radiation, stress, and pollution. It may support stronger, healthier-looking hair.

Unsaturated Fatty Acids

Certain nuts contain omega-6 fatty acids, which help maintain scalp moisture and reduce dryness, flaking, and dandruff.

Plant-Based Protein

Foods such as quinoa and chickpeas provide high-quality plant protein and may be suitable alternatives for people who do not eat meat.

Recommended examples include:

๐ Almonds, which contain vitamin E, biotin, and magnesium

๐ Walnuts, which provide omega-3 fatty acids and selenium

๐ Cashew nuts, which are rich in zinc

๐ Quinoa, chickpeas, and brown rice, which provide protein, B vitamins, and minerals

A suitable portion is approximately one handful, or 20–30 grams, per day. Choose unsalted nuts that have not been deep-fried.

4. Green Leafy Vegetables

Green leafy vegetables are not only beneficial for weight management and digestion, but also provide nutrients that support the hair and scalp.

Iron

Iron is a major component of haemoglobin in red blood cells, which carries oxygen to the hair roots. Adequate oxygen supply supports stronger hair and normal growth.

Vitamin C

Vitamin C improves the absorption of plant-based iron, which is especially useful for vegetarians. It also acts as an antioxidant, supports collagen production, and may help reduce scalp inflammation.

Vitamin A

Vitamin A supports the normal function of the scalp’s oil glands, helping prevent excessive dryness and dandruff. It also contributes to hair-root cell growth.

Folate

Folate is a B vitamin involved in producing new cells and supporting red blood cell function. This helps promote healthy circulation to the scalp.

Magnesium and Calcium

These minerals support the nervous and hormonal systems, which may indirectly affect hair health and hair loss.

Recommended green vegetables include:

๐ Spinach, which is rich in iron and folate

๐ Kale, which contains calcium and vitamin C

๐ Broccoli, which provides antioxidants

๐ Ivy gourd leaves, which contain vitamins A and C and several minerals

๐ Thai morning glory, which is rich in vitamins A and C

Try to eat one to two cups of green leafy vegetables per day. They may be boiled, steamed, stir-fried, added to soups, or blended into smoothies. Avoid excessive high-temperature cooking, which may reduce some vitamins.

5. Berries

Berries are often considered nutrient-rich foods that support overall health. For hair, they may help strengthen the strands, reduce shedding, and protect the scalp from environmental damage.

Vitamin C

Vitamin C supports collagen production. Collagen contributes to the structure surrounding the hair roots and helps protect hair-root cells from oxidative stress caused by pollution, sunlight, and stress.

Anthocyanins

Anthocyanins are antioxidants with anti-inflammatory properties. They may support blood circulation in the scalp and help nutrients reach the hair roots more effectively.

Quercetin and Resveratrol

These compounds have antioxidant and anti-inflammatory properties and help protect cells from damage.

Resveratrol, which is found in red grapes and blueberries, has been studied for its potential role in supporting cell health and slowing age-related changes.

Fibre and Other Vitamins

Berries contain fibre, vitamin E, vitamin K, and other nutrients that support digestion, scalp moisture, and general health.

Recommended fruits include:

๐ Strawberries, which are high in vitamin C

๐ Blueberries, which contain anthocyanins

๐ Blackberries, which provide vitamin K and manganese

๐ Raspberries, which are high in fibre

๐ Red grapes, which contain resveratrol

A suitable serving is approximately 70–150 grams per day. Avoid preserved, candied, or heavily sweetened fruit products because their high sugar content may contribute to inflammation.

6. Yoghurt

Yoghurt supports not only digestion and immunity but also provides nutrients that may benefit the scalp and hair.

Vitamin B5

Vitamin B5, or pantothenic acid, supports hair growth, repair, and flexibility. It may help reduce breakage during brushing and styling.

Protein

High-quality protein from yoghurt provides amino acids that the body uses to create and repair hair.

Calcium

Calcium supports bones and teeth and is also involved in normal cell growth, including hair-root cells.

Probiotics

Healthy digestion supports the absorption of vitamins, minerals, and protein needed by the hair roots. Probiotics in yoghurt may help maintain a balanced digestive system.

Choose plain yoghurt or unsweetened Greek yoghurt. Avoid varieties with added colours, flavourings, syrup, or high amounts of sugar.

People who are sensitive to milk should avoid excessive consumption, as it may cause bloating, diarrhoea, or skin problems.

7. Oysters

Oysters are among the richest natural sources of zinc.

Zinc is essential for the growth and repair of hair-root cells. It also helps regulate the oil glands of the scalp, which influence hair moisture.

Zinc deficiency may cause:

๐ Dry hair

๐ Increased hair shedding

๐ Slower growth of new hair

A moderate serving may be around two to three oysters per meal, once or twice per week. Excessive consumption should be avoided, particularly among people with seafood allergies or concerns about cholesterol.

Foods That May Be Harmful to Hair

Processed and High-Sugar Foods

Sweets, sugary drinks, and processed foods may promote inflammation and cause fluctuations in insulin and other hormones.

Frequent insulin changes may affect DHT, one of the hormones associated with male-pattern hair loss. Excessive sugar intake may also weaken the hair roots and contribute to increased shedding.

Excessive Caffeine and Alcohol

Moderate caffeine intake may stimulate the nervous system, but excessive consumption of coffee, tea, energy drinks, or alcohol may contribute to dehydration.

This can interfere with the delivery of nutrients to the hair roots and reduce the absorption of nutrients such as B vitamins, iron, and zinc.

Foods High in Saturated Fat

Fried foods, fast food, and fatty meats contain high levels of saturated fat.

These foods may contribute to inflammation and hormonal imbalance, particularly among men who already have a genetic tendency towards thinning hair.

Excess oil may also worsen dandruff, scalp greasiness, and blocked hair follicles.

Additional Habits That Support Healthy Hair

Eating nutritious foods is important, but its benefits may be reduced if other habits continue to damage the hair and scalp.

Support hair health by:

๐ Drinking enough water

๐ Getting sufficient sleep

๐ Managing stress

๐ Avoiding excessive use of chemical products on the hair

๐ Gently massaging the scalp to promote circulation

๐ Avoiding very tight hairstyles

๐ Maintaining a balanced and varied diet

When hair loss becomes unusually severe, continues for a long time, or causes visibly thinning areas, consult a medical specialist to identify the underlying cause and receive appropriate care.

 

Reference :

M CLINIC 7 Food For Men

ArokaGO Providers M CLINIC