The Top 5 Foods You Should Eat to Prevent Hair Loss and Promote Healthy Growth

• September 17, 2025
• Dr Tony Prochazka

Last updated on September 17, 2025

Hair loss can be stressful, but what you put on your plate may make just as much difference as what you put on your scalp. Nutrition plays a key role in supporting healthy hair growth, and deficiencies in certain vitamins and minerals are often linked to thinning hair and breakage.

If you’re wondering what to eat for hair growth, here are the top 5 foods to prevent hair loss and promote stronger, healthier strands.

What to Eat to Prevent Hair Loss and Promote Hair Growth

Eggs: Protein and Biotin for Strong Follicles

When it comes to what to eat for hair growth and thickness, eggs are a staple. They provide high-quality protein and biotin, two essential nutrients for building keratin and the protein that makes up hair strands.

Why they prevent hair loss and promote growth:

Protein is the primary building block of hair, and without enough of it, hair can become weak, brittle, and prone to shedding.

Biotin supports the production of keratin, strengthening the hair shaft and improving resilience. A deficiency in biotin is strongly linked with hair thinning, making eggs one of the top 5 foods to prevent hair loss.

Spinach: Iron, Folate, and Vitamin A for Scalp Health

Spinach and other leafy greens are packed with vitamins and minerals that directly nourish the scalp and hair follicles. They’re particularly rich in iron, folate, and vitamin A, nutrients crucial for maintaining a healthy environment for hair growth.

Why it prevents hair loss and promotes growth:

Iron helps red blood cells carry oxygen to the scalp and hair follicles, supporting growth at the root level.

Folate aids in the formation of healthy red blood cells, while vitamin A helps regulate sebum production, keeping the scalp hydrated and reducing dryness that can cause breakage. Spinach is also rich in antioxidants, protecting follicles from damage and keeping hair strong.

Salmon: Omega-3 Fatty Acids for Stronger, Shinier Hair

If you’re wondering what to eat for hair growth, salmon should be high on your list. This oily fish is packed with omega-3 fatty acids, which deeply nourishes the scalp, reduces inflammation, and helps hair grow thicker, shinier, and more resilient.

Why it prevents hair loss and promotes growth:

Omega-3s help regulate scalp hydration and improve blood circulation, ensuring that hair follicles receive the oxygen and nutrients they need to stay active.

They also reduce follicle inflammation, which is linked to hair thinning and premature shedding. A steady intake of omega-3s has been associated with fuller, healthier hair over time.

Nuts and Seeds: Vitamin E, Zinc, and Antioxidants

Almonds, walnuts, sunflower seeds, flaxseeds, and chia seeds are nutrient powerhouses that fall under the best foods that promote hair growth.

Why they prevent hair loss and promote growth:

Vitamin E found in nuts enhances blood flow to the scalp, helping deliver nutrients directly to the follicles. Deficiencies in zinc are strongly linked to hair shedding as zinc supports the repair and growth of hair tissue.

Essentially fatty acids on the other hand, provide natural shine and reduce dryness that can cause breakage. This combination makes nuts and seeds a go-to choice when looking for what to eat to prevent hair loss.

Berries: Vitamin C and Antioxidant Power

Blueberries, strawberries, blackberries, and raspberries are among the top 5 foods to prevent hair loss because they are rich in vitamin C and antioxidants.

Why they prevent hair loss and promote growth:

Vitamin C boosts collagen production, which strengthens both the scalp and individual hair strands, reducing brittleness and breakage.

Antioxidants neutralise harmful free radicals that can damage hair follicles and slow down regrowth. By protecting follicle health, consuming berries will help to ensure continuous, strong hair development while keeping the scalp in optimal condition.

There are a few dietary choices you can make if you’re looking to prevent hair fall.

What to Eat to Stop Hair Fall Immediately

Many people search for a quick fix to hair fall, but the truth is: no single food will stop shedding overnight. However, making the right dietary choices can immediately start nourishing your scalp and follicles, setting the foundation for stronger, healthier hair. Here are some of the best options to add to your meals right away:

Protein-rich foods (Eggs, Chicken, Lentils): Hair is primarily made of keratin, a protein. Without enough protein, hair becomes weak and more prone to falling out. Adding lean meats, eggs, or plant-based proteins to your diet gives your follicles the building blocks they need.

Iron-rich foods (Spinach, Red Meat, Legumes): Iron carries oxygen to your scalp and hair roots. Low iron is one of the most common causes of hair shedding. Eating leafy greens, beans, and moderate amounts of red meat can quickly improve oxygen delivery to your follicles.

Vitamin C-rich foods (Oranges, Berries, Capsicum): Vitamin C boosts iron absorption and supports collagen production, which strengthens hair strands and prevents breakage. Pairing vitamin C foods with iron-rich meals helps reduce hair fall more effectively.

Omega-3 fatty acids (Salmon, Walnuts, Flaxseeds): Omega-3s nourish the scalp, reduce inflammation, and support a healthy environment for new hair growth. They also help lock in moisture, preventing dryness-related hair shedding.

Zinc and Vitamin E (Nuts, Seeds, Avocados): Zinc supports tissue repair around follicles, while vitamin E improves blood flow to the scalp and protects against damage from free radicals. Together, they help reduce hair fall and encourage new growth.

If you’ve noticed that your hair is thinning, here are some treatments that can help with restoring hair growth.

Treatments for Thinning Hair at Crown Clinic

Diet plays a major role in hair health, but if you’ve already noticed thinning, you may benefit from professional treatments that actively restore growth. At Crown Clinic, we provide advanced options tailored to your unique needs:

FUE (Follicular Unit Extraction) Hair Transplants – Relocates healthy follicles from the donor area to thinning regions for natural-looking results.

Sapphire Hair Transplant – A refined technique using ultra-fine sapphire blades for higher precision and potentially quicker healing.

CPI (Crown Precision Implantation) – Directly implants follicles with a Choi implanter pen, offering precise placement and natural density.

Non-Surgical Hair Loss Treatments – Consists of methods to stimulate follicles, improve scalp health, and slow further hair loss.

Every treatment is personalised, taking into account your medical history, hair type, and long-term goals.

Book a Free Hair Consultation

Worried about hair loss or noticing changes in your hair that concern you?

At Crown Clinic, we bring over 50 years of experience in hair restoration and offer a truly personalised approach to treatment. Whether you’re exploring FUE hair transplantation or non-surgical options, our expert team will take the time to understand your medical history, hair loss concerns, and goals so we can recommend a solution that works for you.

Call us on +61 2 9134 4788 or book a free consultation here.

FAQs

What foods will stop hair fall?

Foods high in protein, iron, and vitamins such as eggs, spinach, salmon, nuts, and berries can support hair strength and reduce shedding. While no single food can stop hair fall immediately, a balanced diet can significantly reduce thinning over time.

Does milk prevent hair loss?

Milk provides protein and calcium, which are both beneficial for hair health. However, it’s not a cure for hair loss. It’s best to combine milk with other nutrient-rich foods for a more comprehensive approach.

Can eggs stop hair fall?

Eggs are one of the best foods for preventing hair loss because they contain both protein and biotin, two nutrients essential for hair growth. Regularly consuming eggs can strengthen follicles and reduce breakage.

Which fruit is best for hair fall?

Berries are among the best fruits for reducing hair fall because they contain antioxidants and vitamin C. These nutrients help protect follicles from damage and boost collagen production, improving scalp health.