Say goodbye to bald spots and receding hairlines with help from these foods and vitamins for hair loss prevention.
5 Foods and Vitamins for Hair Loss Prevention You Should Know
1. Vitamin A
Do you always pull out strands of hair whenever you’re brushing or combing? If yes, then you might have a dry scalp.
Just like every other area of the skin, you need to keep your scalp healthy and moisturized if you want to prevent hair loss, and vitamin A is the perfect nutrient for the job!
Vitamin A helps the scalp produce sebum, a substance that naturally keeps it moisturized and hydrated. This prevents hair follicles from drying out and becoming brittle.
Foods Rich in Vitamin A
- Orange and Yellow Fruits: Buy a bunch of oranges, mangoes, apricots, and lemons and place them in a fruit basket. That way, you can snack on one anytime you want.
- Carrots: These sweet, orange root crops are loaded with beta carotene, a compound the body converts into vitamin A. Slice a bunch of these thinly then add them to your meals. They go well with both meat- and plant-based meals.
- Dark Green Leafy Vegetables: Some dark green leafy veggies you can try are spinach, kale, arugula, and chard. Use them as the main ingredients for your salads.
- Dairy Products: Any food or drink made from a mammal’s milk is considered a dairy product. Some common options are cheese, milk, butter, and yogurt.
- Eggs: Eggs are nutrient-dense superfoods filled with all kinds of vitamins, including vitamin A. What makes them so great is their versatility. You can fry, poach, or mix them raw in with other hot meals.
2. Vitamin B
Each B vitamin offers different benefits:
- Vitamin B6: This vitamin ensures every strand of your hair gets the nutrients it needs through proper blood circulation.
- Vitamin B7: Biotin or vitamin B7 boosts nail, skin, and hair health.
- Vitamin B12: This vitamin is responsible for making your hair strong, so the strands won’t get pulled out easily.
Note that the effects of B vitamins complement each other.
Vitamins B7 and B12 provide your body with the nutrients your hair needs to grow. Meanwhile, vitamin B6 delivers those nutrients to your scalp and hair follicles.
Foods Rich in Vitamin B
- Whole Grains: Swap out your white bread and rice for whole-grain options! Food choices such as millet, barley, brown rice, and whole-wheat bread contain loads of various B vitamins.
- Seeds and Nuts: Opt for healthy vitamin B-enriched snacks such as sunflower seeds, almonds, walnuts, and peanuts, among others.
- Avocados: Avocado is a superfood loaded with B vitamins that help thicken your hair. On top of that, its healthy fats give you the energy you need to conquer the day like a champ.
- Red Meat: Each slab of red meat is brimming vitamins B1, B2, B3, B6, and B12. So bust out your grill and start cooking some delicious steak!
3. Vitamin C
What makes vitamin C so great is it helps the scalp absorb nutrients like collagen and iron. Both of these nutrients play an important role in keeping individual strands strong and thick.
They also help combat health-damaging free radicals. Too much of these can cause some serious damage to both your scalp and hair follicles. Free radicals are responsible for the graying and falling of your hair.
Foods Rich in Vitamin C
- Oranges: If you’re not a fan of eating them, then you can squeeze their sweet juices out to create a delicious, refreshing drink.
- Cauliflower: This is a versatile vegetable you can use to replace common carb sources such as bread and rice.
- Strawberries: These sweet, delicious berries may satisfy both your sweet tooth and vitamin C needs. Transfer a few handfuls in a ziplock bag, so you can carry them around wherever you go.
- Grapefruits: Feeling hot and dehydrated? These delicious, zesty are the perfect snack to much on when you’re feeling drained and thirsty.
4. Vitamin E
Vitamin E is one of the best vitamins for hair loss. It’s responsible for the repair and restoration of tissues, which includes the dead ones in your scalp.
It reverses the accumulated damages caused by staying out too long in the sun or getting exposed to dirt and pollutants.
Foods Rich in Vitamin E
- Squash: Try roasting, grilling, or boiling it to make a delicious squash-based dish. You can also mash and turn them into a tasty soup.
- Shrimps: Another good reason to love shrimp is it’s loaded with hair-thickening vitamin E. If budget permits, try eating a shrimp dish at least once every week.
- Nuts: Almonds, walnuts, and peanuts are great, delicious snacks brimming with vitamin E. What you can do is put together all your favorite nut options in a jar to create your own, personalized trail mix.
5. Vitamin D
Vitamin D works wonders when it comes to stimulating hair growth. In fact, a deficiency in vitamin D might cause balding, especially among men.
To maximize its benefits, try pairing it with calcium—these two nutrients and vitamins for hair loss are vital when it comes to follicle cycling.
Foods Rich in Vitamin D
Some hair growth food you should add to your diet are:
- Fatty Fish: The vitamin D in fish like tuna and salmon helps speed up your hair growth.
- Cheese: Buy a big block of cheese and grate some whenever possible.
- Beef Liver: Stop tossing out beef liver. You can use it as broth for your soup or cook it into a delicious standalone appetizer.
Note: Don’t forget about the most natural source of vitamin D: the sun. The ideal time for sun exposure is between 10:00 A.M. to 1:00 P.M.
Strive for a healthy program that allows your cells to recover and maintain healthy hormone levels. Don’t indulge in vices and unhealthy junk food that offer zero nutrients.
Also, there are plenty of foods and vitamins for hair loss prevention, so don’t be afraid to explore all your options. In fact, you can challenge yourself to try different recipes every month or so.
What are your favorite foods and vitamins for hair loss prevention? Share them with us in the comments section below!