Ever caught yourself taking more selfies from certain angles? Or have you found yourself wearing hats more often than before? The quiet anxiety that comes with changing hairstyles in an attempt to conceal receding areas is something many people go through silently. Hair fall can creep up on you, robbing you of confidence strand by strand.
The beauty business bombards us with wonder shampoos and overpriced treatments. But what if the answer is actually on your dining table? What you put in your mouth contributes a huge role to the state of your hair.
You can fight hair fall with proper nutrition. In this blog, we will look at what to eat to reduce hair fall and how simple diet changes can help you grow strong hair.
What’s Normal and What’s Not
Your hair has a natural life cycle. On average, a person sheds around 50 to 100 strands of hair daily, which is completely healthy.
However, if you notice chunks in the shower, or strands caked onto your brush, that could indicate an underlying issue.
Several factors can cause excessive hair fall:
- Your genes play a big role
- High-stress levels send hair follicles into “rest mode”
- Hormonal changes (pregnancy, menopause, thyroid issues)
- Not having a balanced diet and lacking vitamins.
- Getting harsh treatments and styling
What we eat is a key factor. Losing hair rapidly is a strong sign that your diet is not up to par. Our hair is constructed from a form of protein known as keratin. With a lack of proteins, minerals, and vitamins, the hair becomes weak, brittle, and falls out at a rapid pace.
Healthy food is a must for stronger hair.
How Your Diet Affects Your Hair
Your hair can benefit from the right diet. With the necessary nutrients required for hair growth, your hair is bound to flourish. On the flip side, a deficient diet will negate your hair health by causing hair loss and weakness.
Here’s how food affects your hair:
- Vitamins and minerals help hair grow thicker and healthier.
- Lack of protein, iron, and vitamins weakens hair and causes breakage.
- External treatments help, but they can’t replace a healthy diet.
Eating the right foods is one of the easiest ways to stop hair fall Let’s check the right nutrients and the sources that hair requires.
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Key Nutrients Needed By Hair To Look and Feel Their Best
Your hair needs the right nutrients to grow healthy and strong. If you do not consume the proper nutrients it will ultimately lead to increased hair loss. Here’s what to eat to stop hair fall:
Protein
Keratin is the main building block of hair and is a protein in nature, which is why it helps make hair stronger. This is why protein is at the top of the list for what to eat to reduce hair fall.
When you don’t eat enough protein, your body conserves what little it has for essential functions. This put hair growth on hold. This can lead to thinning hair and increased hair fall within 2-3 months of not getting enough protein.
Best sources
- Eggs
- Chicken & fish
- Lentils & beans
- Greek yogurt
Iron
Iron enables red blood cells to transport oxygen to hair follicles, which allows for proper hair function. Without enough oxygen, the hair follicles do not work correctly. This leads to poor hair growth and increased hair loss.
Best sources
- Spinach & kale
- Red meat (in moderation)
- Lentils & beans
- Pumpkin seeds
Zinc
Zinc is a critical component in the growth and repair of hair tissues. It also regulates the activity of oil-producing glands around hair follicles.
Low zinc levels lead to less nutrition being available for hair and scalp health. Including zinc in what to eat to stop hair fall can make a big difference.
Flaky scalps as a result of hair loss are another consequence of low zinc levels.
Best sources
- Oysters
- Nuts (cashews, almonds)
- Pumpkin & sunflower seeds
- Whole grains
Biotin (Vitamin B7)
The increased hair fall and weaker hair bones deficiency in biotin can harm your hair. The protein in hair, keratin, is produced with the help of this B vitamin.
Foods rich in biotin should be considered when worrying about what to eat to reduce hair fall.
Best sources
- Eggs
- Almonds & peanuts
- Sweet potatoes
- Avocados
Omega-3 Fatty Acids
A nourished scalp is basic to a person’s hair health and overall scalp condition. Inflammations on the head can majorly reduce hair. Omega-3 fatty acids nourish your scalp and hair follicles, reducing inflammation and promoting hair growth.
These healthy fats should not be forgotten when deciding what to eat to stop hair fall. A sign that more omega 3s are needed in your diet is a dry and itchy scalp.
Best sources
- Salmon & mackerel
- Chia & flaxseeds
- Walnuts
- Olive oil
Vitamins A, C, D, and E
These vitamins play multiple roles in hair health:
These vitamins have their importance to hair in many ways:
Vitamin A helps skin glands produce sebum, which moisturizes your scalp.
Vitamin C is needed to create collagen, which strengthens hair strands.
Vitamin D may help create new hair follicles.
Vitamin E is an antioxidant that helps reduce oxidative stress on your scalp and hair follicles.
Best sources
- Vitamin A: Sweet potatoes, carrots
- Vitamin C: Citrus fruits, bell peppers
- Vitamin D: Fatty fish, egg yolks
- Vitamin E: Almonds, spinach
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Superfoods That Help Reduce Hair Fall
Including these powerful superfoods in your daily nutrition will make a huge difference in the strength and texture of your hair.
Eggs
If you are thinking about what to eat to reduce hair fall, eggs can be a great choice. They contain:
- Protein for strength
- Biotin to prevent breakage
- Zinc & selenium for scalp health
- Vitamins A & D for growth
Fatty Fish
If you are asking what to eat to stop hair fall, salmon, mackerel, and sardines are right at the top of the list. These fatty fish are loaded with:
- Omega-3s for scalp nourishment
- Protein for hair structure
- Vitamin D for new follicles
- B vitamins for growth
Leafy Greens
If you are wondering what to eat to reduce hair fall, then spinach, kale, and other green leafy vegetables are a must for you. These vegetables are rich in these elements:
- Iron for strong hair
- Vitamin A for scalp oil
- Vitamin C for collagen
- Folate for cell growth
Nuts and Seeds
Consuming a small handful of nuts daily is helpful when boosting the health of your hair. Your diet should include these foods if you are deciding what to eat to stop hair fall.
- Almonds for vitamin E and biotin
- Walnuts for biotin
- Flaxseeds for omega-3s
- Pumpkin seeds for zinc
- Sunflower seeds for vitamin E
Whole Grains
Whole grains contain important B vitamins, zinc, and iron which are necessary to keep hair healthy. On top of that, these grains offer the required energy to the body for hair growth which is a very intensive activity. And for those who want to know what to eat to reduce hair fall, adding whole grains to the diet is very important.
Good options include:
- Oatmeal
- Brown rice
- Quinoa
- Whole wheat bread
Berries
Berries are packed with vitamin C, which acts as an antioxidant. These antioxidants can guard hair follicles from the harmful effects of free radicals. While deciding on what to eat to stop hair fall, consider adding more berries to your diet for:
- Guarding follicles from harm
- Delivering Vitamin C for the production of collagen
- Fighting free radicals that weaken hair
- Boosting circulation to the scalp
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What NOT to Eat: Foods That Can Make Hair Fall Worse
Just as important as knowing what to eat to reduce hair fall is knowing what foods to avoid or limit. These foods can worsen hair fall if consumed regularly:
Sugary Foods and Refined Carbs
These sugary and carb-rich foods can trigger a spike in your blood sugar level. Doing so will cause a hormonal reaction within your body which will worsen hair loss if not managed properly. Understanding what to eat to stop hair fall also means knowing what to avoid.
Limit foods like:
- Candy and sweets
- White bread and pasta
- Cakes and pastries
- Sodas and sugary drinks
High-Sodium Foods
Too much salt in meals can affect nutrient delivery to hair follicles due to poor circulation. It is best to avoid sodium-rich food to maintain hair as much as possible.
Watch out for:
- Processed meats
- Canned soups
- Fast food
- Chips and other salty snacks
Alcohol and Caffeine
Excess amounts of sodium and processed fats will only have negative impacts on your body. Getting rid of caffeine and alcohol is a step that should be taken for hair growth in the long run. When planning what to eat to reduce hair fall, be mindful of your beverage choices:
- Too much coffee can block iron absorption
- Alcohol reduces zinc and B vitamins
- Keep coffee to 1-2 cups and drink water
Fried and Processed Foods
These foods are typically high in unhealthy fats and low in nutrients. They can increase inflammation in the body, which may affect hair growth. A key part of what to eat to stop hair fall is avoiding these harmful foods:
- Deep-fried snacks
- Fast food loaded with trans fats
- Choose grilled or baked instead
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More Than Just Food: Other Things That Affect Hair Fall
Hair fall is not only caused by eating habits but from a combination of factors. While one’s daily intake has immense value, hair health still depends on other factors. Here’s what else you need to do:
Control Your Stress
Managing stress levels can slow down hair loss. Regular exercise, deep breathing, and meditation are extremely effective for stress relief. Aim for 7-8 hours of restful sleep each night. Sleep comes with benefits when it comes to alleviating stress levels. Even knowing what to eat to stop hair fall won’t help if stress is too high.
Be Gentle with Your Hair
Don’t pull your hair too tight. Use a wide-tooth comb when it’s wet. No one can assist with hair care better than a good and sulfate-free shampoo. Picking a low-quality shampoo is not a solution. What to eat to reduce hair fall helps, but you also need to take care of your hair.
Drink More Water
Hair needs water too. Drink 8-10 glasses a day. Herbal teas are a good option. Staying hydrated helps your hair get the nutrients it needs. Hydration works together with what to eat to stop hair fall for optimal results.
Look into Treatments
Besides diet, QR678 is one of those treatments that can assist. QR678 is a plant-based injection that offers additional nutrition to the scalp. Most people notice that their hair fall reduces and new hair begins to grow after a few sessions. The best results, however, are seen when there is new hair growth in combination with a balanced diet and the right treatment.
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When to See a Doctor About Hair Fall
Consult a specialist if you do not see improvement in your hair fall after changing your diet. Some issues require a doctor’s attention.
Go to a doctor if you have:
- Sudden, heavy hair loss
- Bald spots
- Itchy or painful scalp
- Hair fall with tiredness, weight changes, or other health issues
With the appropriate information, a dermatologist or hair specialist can prescribe treatments like QR678 therapy and treat the underlying issue.
Conclusion
Your diet can directly affect your hair. That is why it is crucial to limit your hair fall by including foods that are rich in protein, vitamins, and healthy fats.
As always, patience is vital. Hair regrowth takes time, so be patient. Finding out what to eat to stop hair fall is only the first step. The second is implementing the diet consistently.
Advanced non-surgical hair restoration treatments, like QR678, are available for those experiencing extreme hair fall. It has helped many people regain their hair and confidence.
You can visit QR678’s website for more information on their hair treatment. Discover the best solutions specifically designed for you.
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FAQs
Can eating spicy food cause hair fall?
Spicy food does not cause hair loss, but overconsuming spices can contribute to your body’s acidity and digestion issues. This can make it harder for your body to absorb nutrients needed for hair growth. Moderation is the key approach here if your hair and stomach are to remain healthy.
Do fermented foods help with hair growth?
Fermented foods like yogurt and kimchi contain probiotics and nutrients that boost gut health. Improved gut health translates to better nutrient absorption, which in turn reinforces hair structure and reduces issues associated with your scalp.
What herbs can I include in my diet to reduce hair fall?
Try amla, curry leaves, fenugreek, and saw palmetto. These herbs are packed with nutrition to encourage good blood circulation in the scalp, nourish hair roots, and reduce hair. These can be taken raw, brewed as tea, or in the form of hair masks.
Can food allergies or intolerances cause hair loss?
Yes, almost any type of allergy runs the risk of hair loss. Any allergy or inflammation your body develops due to lack of nutrition can break down your hair as well. If certain foods trigger hair fall, visit a medical professional to determine the reason behind it.
Does a keto diet cause hair fall?
Yes, keto can cause hair fall, especially in the beginning. Cutting carbs suddenly stresses the body and may lead to nutrient loss. Eat enough protein, vitamins, and healthy fats to keep your hair strong. Understanding what to eat to stop hair fall while on keto is essential for maintaining hair health.
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