strawberry-nuts for hair loss

Even though we don’t realize it, we lose about 50-100 hairs every day. Thankfully, under normal conditions, our newly growing hair makes up for this loss. However, various conditions such as hereditary hair loss, malnutrition, pregnancy, menopause, some diseases, medications, and stress can lead to permanent or temporary hair loss. Here, we will talk about foods that are good for hair health and that can prevent hair loss caused by nutrient deficiency.

Which foods are good for hair loss?


Iron deficiency is the most common nutritional deficiency in the world. Iron enables the production of haemoglobin and helps oxygen circulation. Without enough iron, blood cells cannot provide enough oxygen to our cells which consequently leads to hair loss. Foods that are rich in iron and have a nourishing effect on your hair can be listed as red meat, eggs, legumes, molasses, green vegetables, tomato, dried fruits, oil-rich seeds.

mixed nuts iron content food for hair


Zinc plays a major role in cell development and protein synthesis. Pregnant women, people suffering from digestive system diseases, and individuals on a vegetarian diet are more prone to zinc deficiency. Seafood, meat, brewer’s yeast, legumes and mushrooms are important zinc sources for hair growth and thickness that prevents hair loss due to zinc deficiency.

red meat that contains zinc and iron for hair loss

Omega 3 and Omega 6

Omega-3 and omega-6 essential fatty acids are among the most important nutrients that help improve hair health. Their deficiency can cause shedding on the scalp and eyebrows. The main omega 3 and omega 6 sources are rapeseed, flaxseed oil, green leafy vegetables, seafood, and vegetable oils.

seafood that contains omega 3 and omega 6

Vitamin B3/Niacin

Also known as vitamin B3, niacin plays a role in hair growth by contributing to blood circulation. All red meats, chicken, fish, offal, milk and dairy products, wheat products, beans, leafy greens, carrot, celery, almond, tea and coffee contain niacin.

chicken breast vitamin b for hair loss

Vitamin D

We also shouldn’t overlook the importance of vitamin D, which takes part in the formation of hair follicles. The main sources of vitamin D are fatty fish, red meat, egg yolk, grain foods and mushrooms.

vitamin d mushroom hair loss food


Selenium, a trace mineral that performs many important functions in our body including hair growth, is known for its antioxidant properties. It helps to maintain the hormonal balance necessary for healthy hair production. Seafood, red meat, offal, brown rice and eggs are among the selenium-rich sources.

brown rice in a bowl

Vitamin E

Another nutrient that supports healthy hair growth thanks to its antioxidant properties is vitamin E. The most vitamin E-rich foods are sunflower seeds, oil-rich seeds and seed oils, nuts such as hazelnut and walnut, cereal grains, legumes and green leafy plants. Meat, eggs and fish also contain some vitamin E.

vitamin e sunflower seeds and hair health

Vitamin A

Vitamin A is important for the formation and differentiation of epithelial tissue and the maintenance of skin health. Its deficiency can lead to severe hair loss. It helps the production of an oily substance called sebum, which moisturizes the scalp and maintains the healthy structure of the hair. The most common foods that contain high amounts of vitamin A are liver, fatty fish, fatty cheeses, milk, butter, eggs, dark green leafy vegetables, yellow and orange fruits.

liver food contains vitamin a hair food

Vitamin B7/Biotin

Biotin, also known as vitamin B7, has an important role in the formation of hair cells. It affects the hair growth by enriching the keratin structure of the hair. This important nutrient is commonly found in various foods. Biotin-rich foods include egg yolks, liver, whole grains, nuts, vegetables such as cauliflower and sweet potatoes.

egg yolk biotin source for hair loss

Folic acid

Folic acid is responsible for the healthy growth of hair cells. Good sources of folic acid include dark green leafy vegetables (spinach, lettuce, brussels sprouts, broccoli), asparagus, beans, peanuts, sunflower seed, fresh fruits, whole grains, liver, seafood, and eggs.

green leaves folic acid spinach hair health


Protein is one the most important building blocks of our cells. These cells are constantly changing and renewing. In these dynamic structures, protein has functions such as tissue repair, hormone regulation, and strengthening immunity. Like any other cell in our body, most of our hair cells are made up of proteins. Consequently, its deficiency can cause hair loss and thinning of the hair. The building blocks for the protein formation in our body is provided by the proteins in the food we eat. The best protein sources are meat, eggs, milk and dairy products, seafood, soy, oily seeds, grains, and legumes.

beans and meat protein content


Drinking enough water is another important factor for achieving healthy hair. Water helps activate the hair roots by stimulating the nerve endings in your scalp. Your hair becomes hydrated, softer and stronger.

water in a glass for general health

A balanced diet is a key to good health. When our body is healthy, our hair will also have a healthy structure. If you are experiencing hair loss problems, do not forget to seek professional help on how to eliminate deficiencies that may be related to your diet. You can contact our medical team to get information about all hair treatments such as the ones below:

Hair Loss Solutions at Heva Clinic

prp hair transplant icon PRP hair treatment may be suitable for you if you are experiencing hair loss. PRP can help you boost your scalp health and increase the density of your hair.

hair transplant logo FUE hair transplant may be suitable for you if you’ve experienced significant hair loss, and you would like to reshape your hairline and increase the hair density.

hair transplant logo Afro-type hair transplant may be suitable for you if you have afro-textured hair and experiencing significant hair loss, you can reshape your hairline and increase the hair density.

forehead reduction surgery logo Forehead reduction surgery may be suitable if you would like to only lower your hairline and have a shorter forehead.