Hair Fall Control, Here’s What You Should Eat!

The best solution to hair control hair fall is good, nutritious food!

Mahima Girotra
hair fall vitamin supplements

Hair loss cannot be blamed entirely on external forces like the weather or the products you use. Not that we are saying those forces don’t make a compelling debate, but your diet also plays a major role. Our expert, Mrs. Anupama Girotra, who is a dietician and nutritionist, based out of South Delhi suggested a list of foods that should ideally make it into your diet for you to prevent hair loss!


eggs for hair fall

Eggs contain a variety of vitamins, minerals, and nutrients, therefore, we can call them a natural multi-vitamin. They are a great source of protein, which is important for preventing hair loss. A low-protein diet puts hair growth in a “resting” phase, which results in hair loss and less hair growth.

Biotin is another nutrient that is essential for hair growth and eggs are a great source to provide you with the same nutrient in abundance. Biotin is essential for the proper production of hair nutrients, also known as keratin. This is mainly why you would often spot products offering you the same function, but unfortunately, that is external.


Green leafy vegetables are a must-have in a balanced diet. They are full of nutrients and should be a part of your meal. Spinach contains vitamin A, iron, beta carotene, folate, and vitamin C. Iron, a nutrient provided by spinach, is essential for stronger, healthier hair.

Vitamin A plays a crucial role in your hair health. It helps your body make sebum, an oil that protects hair by moisturizing the scalp. A cup, around 30 grams of spinach, will provide you with around 54% of your daily vitamin A needs, which is excellent, isn't it?


vegetables for hair fall anupama girotra

Avocados have become a popular superfood these days. You will find people going gaga over different recipes around this simple fruit. You can help yourself by making a guacamole dip or even a spread for your morning toast. Avocados are tasty, nutritious, and a great source of healthy fats.

They contain Vitamin E, which happens to promote hair growth. Vitamin E is an antioxidant that helps fight oxidative stress by neutralizing free radicals. Ideally, 1 medium avocado that is about 200 grams in weight, will provide you with 21% of your daily vitamin E needs.

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Nuts and seeds are said to be full of nutrients. They contain vitamin E, zinc, selenium, and omega-3 fatty acids, which are vital for hair health. Zinc and selenium are essential elements that your body can’t make, making it important for you to get them through foods like nuts and seeds.

Not only do walnuts make an excellent addition to your daily diet but they have also been linked to a variety of other health benefits like reduced inflammation and a lower risk of heart disease.


fruits for hair fall

There are some fruits like berries that contain several antioxidants, including vitamin C, which can help to protect hair follicles from free radicals. Vitamin C helps your body absorb iron and make collagen, which is one of the proteins that build hair and helps prevent hair loss.

Vitamin C helps the body absorb iron from your diet. Low iron levels may cause anemia, which has been linked to potential hair loss.

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Shrimps have been a popular dish when we speak of seafood. You would often spot this food item near coastal regions, for their easy accessibility.

Not only are shrimps delicious, but they are also a great source of protein, B vitamins, zinc, iron, and vitamin D. Studies have linked vitamin D3 deficiency to hair loss, which makes shrimp an ideal food for healthy hair.


protein for hair fall

The longer a hair follicle stays in the anagen phase, the longer it will grow. Test-tube studies have also shown that spermidine promotes human hair growth, making it a great source of protein for vegetarians too!

Soybeans contain spermidine in abundance and should be included in your daily diet.

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