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Hair Loss Diet: 5 Foods that Promote Healthy Hair

When it comes to hair loss, there are certain things that you can control and certain things that you can’t. If your hair loss is due to age or genetics, for example, no amount of healthy eating is going to help you maintain or regrow your hair.

But if your hair loss is due to a vitamin or nutrient deficiency, there are a number of different foods that may help slow or reverse hair loss. In fact, certain popular diets, such as the Keto Diet, have actually been known to lead to hair loss.

If you’re looking for simple ways to help protect and strengthen your hair, these five healthy, delicious foods can be a part of an effective hair loss diet.


Spinach is loaded with healthy vitamins such as A and C, as well as iron – one of the essential nutrients for hair growth. In fact, iron deficiency is one of the more common causes of non-hereditary hair loss. And while spinach often gets a bad rap from the picky-eater kid community, there’s a lot of delicious ways to get more spinach in your diet. Whether it’s stir-fried, sautéed, or added to your favorite pesto recipe, spinach doesn’t have to be bland.

Salmon (and Other Fatty Fish)

Omega-3 fatty acids have been linked to hair growth, and fatty fish like salmon, tuna, or mackerel are a great source of this essential nutrient. Not only that, but fatty fish are also packed with vitamin D, which has been shown to stimulate follicles. Sure, you could always take a supplement to get these nutrients. But then you’d miss out on all the delicious ways to prepare salmon. 


Another food that’s rich in omega-3s (and omega-6s) is walnuts. While nuts in general are high in protein and zinc, they also have biotin, a B vitamin that’s often recommended for hair health. However, since nuts like walnuts and Brazil nuts are high in calories, it’s best to not eat too many at one time. But they can be a great snack food with a lot of hair health benefits.


Another food that’s packed with biotin (as well as vitamin D), is the incredible, edible egg. In addition to having important nutrients, eggs are a great source of protein, which is critical for healthy hair. If you’re not getting enough protein in your diet, eggs are an easy way to level-up your protein intake. And, contrary to popular opinion, eggs aren’t just for breakfast. A hardboiled egg can make a great afternoon snack. 


Whole grain-rich foods such as oatmeal are rich in B vitamins and biotin, as well as iron, fiber, zinc, and omega-3 fatty acids. And while oatmeal is often used topically to soothe and moisturize, you’ll still get a lot of benefits by using it the old-fashioned way (eating it). So, throw some fresh fruit on a nice bowl of warm oatmeal. Your hair will thank you for it.


While there are a lot of delicious foods that can help you proactively strengthen and protect your hair, if your hair loss is due to genetic causes such as Alopecia (otherwise known as male or female pattern baldness), a diet rich in hair-healthy foods is only going to go so far. In that case, the only permanent solution to your hair loss is going to be a hair transplant.

If you suspect that your hair loss is due to something other than a nutrient deficiency and want to explore your hair restoration options, schedule your free consultation with a Bosley specialist today. 


1Ketosis and Hair Loss –
2Is Iron Deficiency Causing Your Hair Loss –
3Serum Vitamin D3 Level in Patients with Female Pattern Hair Loss –
4Biotin Fact Sheet –
5Protein Deficiency and Hair Loss –

What to do next?

To learn more about your hair restoration options and the average hair transplant timeline, The Complete Book on Hair Restoration, to see how great your hair can look. If you’re ready to do something about that bald spot or thinning hair now, schedule a FREE in-person or video consultation with a trained Bosley hair restoration specialist. Together with a Bosley Physician, we can help you find out what’s causing your balding and what treatment solution is right for you.

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