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Foods That Prevents Hair Loss and Promotes Hair Growth


The quest for preventing hair loss and promoting strong, healthy, and lengthy hair growth has pushed a lot of men and women into spending fortunes on their hair without results.

Not many people know that hair growth is dependent on genetics, age, weather, diet, and other unseen factors. While there are factors that cannot be changed, diets can make or mar the treatment of your hair.

To promote hair growth and avoid hair loss, it is important to eat highly nutritious food – based on our findings, we have come up with some of these foods, 14 of them.

Foods That Prevents Hair Loss and Promote Hair Growth


This is not so good news for vegetarians. Meat is very high in protein, a nutrient that may aid the growth of hair. And conversely, the lack of protein and iron in meals has accounted for hair loss.

Red meat is very rich in iron – it functions to deliver oxygen to all the cells of the body including hair follicles.


Soybeans are a very rich source of protein that is found to promote hair growth. It contains spermidine as the major component.

A study was carried out at one time where 100 people were given a spermidine-based supplement. This promoted their hair growth during a phase called anagen. And so, it was concluded that spermidine is good for hair growth. Regardless, research about spermidine is still ongoing, so we expect new findings and conclusions here.


This write-up feels like the one about proteinous foods, alas, that’s not the case.

Beans are beneficial for hair growth because of the zinc found in them. A 100 gram of beans provides 7% zinc needed for the daily use of the body.

Plant-based beans also have nutrients in the form of folate and biotin. Beans are good for children and young adults, and they are relatively cheap to acquire all over the world.


Shrimp is a type of seafood that is very rich in various nutrients needed by the body.

Among other things, shrimps also promote the growth of hair because of the protein, Vitamin B, Iron, and Vitamin D components they have.

If you take 100 grams of shrimp, you would have ingested 38% of the vitamin D you need for a day.

Meanwhile, the deficiency of Vitamin D3 is responsible for hair loss. Shrimps also provide omega-3 fatty acids, a nutrient that improves hair growth.


Oysters are also a type of seafood but they are very rich in zinc.

Zinc helps to repair worn-out tissues of the body and supports hair growth as well.

The lack of zinc in their diet is one of the reasons people experience hair loss. When you take zinc supplements, it can reverse hair loss. Meanwhile, taking too much zinc can also cause hair loss, which is why it is better to take zinc in its natural form from oysters than from supplements.

Sweet Peppers

Sweet Peppers are one of the sources of vitamin C, necessary for hair growth. Sweet pepper provides more vitamin c than oranges, I leave this to your imagination.

Vitamin C boosts the production of collagen which helps regenerate dead cells and also serves as an antioxidant that protects strands from oxidative stress.

Oxidative stress is one of the reasons people experience hair loss and have grey hair.

Not just vitamin C, sweet peppers are a good source of Vitamin A as well. This vitamin keeps the hair healthy as well as promotes the growth of hair.

This vitamin may help speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.


All types of seeds have an enormous amount of nutrients that may promote the growth of hair. These nutrients include Vitamin E, Selenium, and Zinc.

Seeds like flaxseeds and chia seeds provide omega-3 fatty acids that beautify the skin and promote the growth of hair.

28 grams of flaxseeds provides an excess of 6000 mg of omega-3 fatty acids. This means flaxseed has more omega-3 fatty acids than salmon.

However, the omega-3 fatty acids found in fatty fish are better used by the body. You may want to add sunflower, flax, and chia seeds to your diet.


Nuts are quite soothing to chew and eat, to add, they provide certain nutrients that account for the growth of hair.

For instance, 28 grams of almonds provides 37% of the daily vitamin E needed by the body.

Nuts also have a variety of vitamin B, zinc, and fatty acids. If the body lacks any of these nutrients, it may experience hair loss.

Nuts when eaten can reduce the risk of heart disease and lower inflammation.


Avocados are one of the most delicious fruits. Their health benefits are numerous because of the nutrient that abounds in the fruit.

Avocados are one of the many sources of vitamins C and E. Taking 200 grams of avocados helps to provide up to 21% of the vitamin E needed by the body on a daily basis.

The aforementioned vitamins serve as antioxidants as well.

A study has revealed that people who take vitamin E supplements experience hair growth more than people who do not take the vitamin.

Sweet Potatoes

Sweet potatoes have nutrients good for weight loss and hair growth because they have beta-carotene.

Beta-carotene is converted into vitamin A  by the body which is good for the body’s hair to grow.

If you take 114 grams of sweet potatoes, you have taken a good dose of beta-carotene needed by your body.

Vitamin A helps in the production of sebum, a nutrient that is necessary for the health of the hair.

Vitamin A boosts the production of hormones that speeds up the growth of hair, and it provides for thicker hair as well.

Fatty Fish

Fatty fish have enough nutrients that promote the growth of hair and prevent hair loss.

These fishes are a very good source of omega-3 fatty acids that are said to be responsible for hair growth.

Examples of these fishes include mackerel, herring, and salmon. A study revealed that women who take omega-3 and omega-6 supplements experienced hair loss reduction as well as increased hair density.

Regardless, there are several studies that have proven the efficacy of omega-3 fatty acids in the growth of hair.

Fatty fish also provide vitamin Bs and D3, the required nutrient for strong and healthy hair.


Spinach is a leafy vegetable with nutrients like iron, folate, and vitamins C and A, which are responsible for the growth of hair.

Spinach also aids the production of sebum which opens the pores of the skin to keep the hair follicles healthy.

The type of vegetable also provides iron, a nutrient that promotes hair growth and boosts the production of red blood cells.


Berries, whatever type, are a very good source of vitamin C that promotes the growth of hair.

Vitamin C has oxidative properties that prevent damage to free radicals that are detrimental to the growth of hair.

Vitamin C also accounts for the production of collagen, a protein responsible for strengthening the hair and preventing it from breakage and brittleness.

Iron deficiency may result in anaemia and you know, vitamin c helps the body to absorb iron from diet preventing hair loss.


Eggs are very rich in protein and biotin, two nutrients that are necessary for hair to grow.

If you fail to eat adequate protein, you would not have fuller hair because proteins boost the production of hair follicles.

Biotin boosts the production of a type of protein that is called keratin. If you have a biotin deficiency, you will likely experience hair loss.

Regardless, eating a balanced diet boost the biotin levels of the body.

Eggs also have selenium, zinc, and some nutrients that boost the growth of hair.

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