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5 Best Foods to Eat for Hair Loss, Say Dietitians

These foods can help strengthen your hair and prevent loss as you age.
FACT CHECKED BY Kiersten Hickman

It can be a frustrating experience to notice more hair falling out in the shower or in your brush, especially if you don't know the reason behind it. Hair loss affects many people for different reasons, and it can oftentimes sneak up on us when we least expect it.

If you're noticing significant hair loss in your life, you may benefit from talking with a doctor about certain therapies or medications. In the meantime, there are certain foods for hair loss that can help along the way. Here's what to stock up on, then for more healthy eating tips, check out Best Breakfast Foods for Joint Pain.



Walnuts are one of the healthiest snacks you can find. They've been known to help lower cholesterol, manage diabetes, and help slow the aging process. And as if those benefits weren't enough, walnuts can also help prevent hair loss.

"Walnuts contain nutrients that are important for healthy hair and preventing hair loss, such as vitamin E, omega-3 fatty acids, zinc, selenium, and protein," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our medical expert board.

Fatty fish


"Salmon and other fatty fish are rich in omega 3 fatty acids, vitamin D, and protein, and salmon specifically contains selenium and B vitamins, which are all important nutrients for healthy hair," says Young.

Getting enough omega-3s in your diet is important for many health functions, not just those related to your hair. According to Morgyn Clair, MS, RDN, author at Fit Healthy Momma, "your body can't make omega-3 fatty acids on its own, so it's vital you get them from the diet."


hard boiled eggs

Whether you eat them scrambled in the morning for breakfast or top your salad with a hard-boiled version, eggs can be a great addition to your diet to help prevent hair loss.

"Eggs contain nutrients for healthy hair such as biotin, zinc, and the antioxidant selenium, and zinc," says Young. "They are also rich in protein, which is an important nutrient, which helps to prevent hair loss. In fact, diets low in protein have been found to lead to hair loss."

Whey protein

whey protein powder

Because protein is such an important component in caring for your hair, supplementing it with a shake or a powder is always a good option.

"Protein is one of the most important nutrients for hair growth, so one of my top choices of foods for hair loss is a lean protein like a protein shake made with whey," says Clair. "Whey is easily digestible and possesses a lot of protein in a small amount. One of my favorites is vanilla Orgain."

Bell peppers

red bell pepper

Another key nutrient that can help with hair loss is vitamin C. One study published in The Journal of Clinical and Aesthetic Dermatology found that women with thinning hair who supplemented a vitamin C pill experienced more hair growth after the trial period. Even though there are plenty of foods you can eat for vitamin C, bell peppers have one of the highest amounts of fruits and veggies.

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha