alopecia hair health men womenIf eating healthier is on your list of things to do, you’re not alone. Many people decide to overhaul their pantries and stock up on healthy foods such as fresh fruits and vegetables after the ball drops, but did you know that what you eat can affect your hair growth and retention? Let’s look at four of the best foods that fight hair loss.

1. Fresh Fruit

Depending on where you live, fresh fruit may seem to be a luxury in the winter season but getting in your daily dose can ensure you’re getting plenty of vitamin C and antioxidants — both of which are important for hair health. And some of the best sources of that vitamin C come from winter fruits, such as oranges, tangerines, and grapefruit. Berries, apricots, grapes, and cherries are also all great choices.

2. Fish

If you want healthier-looking hair, omega-3 fatty acids and vitamin B are important nutrients to make a part of your diet. And one food that has both — plus a hefty helping of protein and other vitamins — is fatty fish. Options that fall into this category include salmon, mackerel, tuna, and herring. Bonus points: These fatty fish can also be good for your heart health. The American Heart Association recommends dining on fatty fish 1-2 times per week [1].

3. Dark Leafy Greens

Dark leafy greens like spinach, kale, and collard greens are packed with all kinds of vitamins and nutrients that are great for your body — including your hair. These vegetables have:

  • Iron: Deficiencies have been linked to hair loss [2]
  • Vitamin A: Prime component in sebum production that helps balance and promote scalp health [3]
  • Vitamin C: May play a role in hair follicle development [4]

The good thing about these greens is that they’re easy to sneak into other foods. Add a handful of spinach to your morning fruit smoothie or throw some collard greens into your favorite stew. You can also add them to salads or sprinkle them with salt and bake in the oven for a healthy snack.

4. Nuts

Remember those omega-3 fatty acids we talked about earlier? Nuts and seeds are also an easy way to get more of these fatty acids into your diet. These foods also have other nutrients that fight hair loss, including zinc, vitamin E, and selenium. Snack on almonds, walnuts, and Brazil nuts for an afternoon pick-me-up, or add flax seeds or chia seeds to your oatmeal. For the best benefit to your overall health, look for nuts that aren’t roasted or salted.

Thinning hair can affect your self-esteem and overall emotional well-being, but some strategies, like eating more healthy foods, can help you feel more in control. If you are dealing with hair loss or thinning hair, we invite you to contact a Transitions member hair loss specialist near you to discuss your concerns and get all your questions answered. Our independent members are location nationwide from Canada and New England to South Florida and Southern California.

Reference Notes:

1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
2. https://www.healthline.com/health/iron-deficiency-and-hair-loss
3. https://www.webmd.com/a-to-z-guides/supplement-guide-vitamin-a#1
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/

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