‘I’m a hair surgeon – eat these 10 foods to prevent hair loss’
A hair surgeon has shared the 10 foods that could help prevent hair loss and thinning.
Experiencing losing hair can be incredibly stressful and upsetting and, whether it’s a temporary or permanent loss, it can be caused by a variety of factors. According to the NHS, some hair loss is perfectly normal and “we can lose between 50 and 100 hairs a day, often without noticing”.
Though usually nothing to be overly concerned about, losing hair can sometimes be a sign of a health issue so it’s important to seek professional medical advice and guidance. Other causes of temporary hair loss include illness, stress, iron deficiency, weight loss, and side effects of cancer treatment.
Dr Suhail Alam – a surgeon with a “specialist interest in hair restoration surgery and regenerative medicine” and medical director at Aventus Clinic – has weighed in with a potentially helpful strategy for clinging onto your locks: diet.
The expert has identified ten superfoods that support hair growth and prevent thinning by providing essential nutrients like biotin, iron, zinc, and omega-3 fatty acids.
Dr Alam said: “Your hair health is a reflection of what you eat. A nutrient-rich diet can significantly reduce hair shedding, improve scalp circulation, and encourage hair regrowth.”
Which foods does the surgeon recommend?
1. Oysters
Oysters are one of the best sources of zinc in the diet because they contain approximately 16.6 mg per 100 grams. Low zinc levels have been linked to hair loss, making oysters a go-to food for a healthier scalp. Zinc is crucial for hair follicle function, and oysters are one of the best sources.
2. Salmon
Salmon provides approximately 2.3 g of long-chain omega-3 fatty acids (EPA+DHA) per 100g, supporting healthy hair growth. This fatty fish is rich in omega-3 fatty acids, which nourish the scalp and reduce inflammation that may lead to hair thinning.
3. Eggs
A 100 g serving of eggs contains approximately 12.5g of protein and 25 µg of biotin, both crucial for hair health. Eggs help build strong hair strands while reducing brittleness.
4. Spinach
Raw spinach contains approximately 2.7 mg of iron and 28mg of vitamin C per 100g, supporting iron absorption and hair strength. It also contains folate and vitamin A, which promote healthy hair follicles and help prevent hair breakage caused by nutrient deficiencies. The leafy green has even been praised on social media for its potential benefits on hair growth and health.
5. Greek yogurt
It provides around 9–10g of protein and 0.3–0.5mg of vitamin B5 per 100g, making it a nutrient-dense choice for hair health. Both vitamin B5 and protein improve blood circulation to the scalp and support hair thickness.
6. Sweet potatoes
Rich in beta-carotene, sweet potatoes help produce sebum, a natural scalp conditioner that keeps hair hydrated and less prone to breakage. A 100g serving of sweet potatoes contains approximately 13.1 mg of beta-carotene, which converts to about 1,090µg of vitamin A.
7. Brazil nuts
Brazil nuts contain more than the recommended daily amount of selenium, which is necessary for hair growth and helps maintain strong, thick hair. Doctors advise eating no more than one to two Brazil nuts a day due to their high selenium content.
8. Lentils
Boiled lentils provide approximately 9g of protein and 3mg of iron per 100g, making them a fantastic plant-based hair-friendly food. Lentils play a crucial role in hair cell regeneration and overall scalp health.
9. Bell peppers
Vitamin C, which boosts collagen production to strengthen hair strands and prevent split ends, is abundant in red, green, and yellow bell peppers.
10. Seaweed
Seaweed is rich in iodine, a mineral essential for proper thyroid function, which regulates hair growth and prevents excessive shedding. Dried kelp, a type of seaweed, contains approximately 2,600µg of iodine per 1g, meaning even small amounts far exceed daily iodine requirements.