Essential Nutrients to Prevent Hair Loss: What Your Diet Might Be Missing

Are you eating all the essential food groups but still experiencing significant hair loss? Hair thinning has become one of the most common complaints among both women and men of all ages. While hair loss can result from stress, hormonal changes, or medical conditions, in many cases, the root cause is poor nutrition.

As the great physician the Rambam once said, a healthy body is a direct result of what we eat. Our diet has a clear and direct effect on the strength of the root of our hair, the quality of the strand, and its growth.

One of the most important vitamins for strengthening hair is biotin (vitamin B7), which is abundant in eggs, nuts, and oats. A deficiency in biotin can lead to dry, thin, and weak hair. Vitamin D, which we get from sun exposure or by eating fatty fish like salmon and mackerel, also supports healthy hair follicle function.

Many women report increased hair loss during pregnancy due to iron deficiency, and indeed, iron is known to strengthen hair roots. You can find iron in foods such as spinach, tofu, red meat, whole grains, and lentils. To improve iron absorption, it's recommended to pair these foods with those rich in vitamin C, such as red peppers, tomatoes, or citrus fruits.

Protein is the building block of hair follicles. Without it, it becomes difficult to strengthen and grow healthy hair. Good protein sources include chicken, eggs, legumes, and cheese.

The best oils for scalp health are fresh avocado oil and cold-pressed olive oil.