What should I eat to prevent hair loss?

January 14, 2024 | 03:00 pm PT
I often experience hair loss, sometimes a handful of my hair falls out. Can proper dietary supplementation help prevent this? (Thuy, 30, Hai Phong)


Hair loss can result from various factors, including lifestyle, diet, stress, and changes in hormones. You can certainly improve this condition with a balanced diet. Here are some foods you can incorporate into your diet to make your hair healthier and more beautiful:


Eggs are a good source of protein and biotin, which help strengthen hair health. Protein deficiency is often associated with hair loss, while biotin is essential for the production of keratin, which is also a type of protein in hair.

Avocados and vitamin C-rich fruits

Avocados are a great source of vitamin E, which promotes the strength and growth of hair. Providing your body with enough vitamin E also helps prevent fatty acid deficiency, which can lead to hair loss. An average-sized avocado provides approximately 21% of the daily vitamin E requirement.

Consuming fruits that are rich in vitamin C, such as kiwi and oranges, help our body absorb iron more effectively. This, in turn, promotes hair growth and prevents hair loss.

Eating avocados helps promote the strength and growth of hair. Illustration photo by Freepik

Eating avocados helps promote the strength and growth of hair. Illustration photo by Freepik


Carrots are a reliable source of vitamin A, which is essential for our hair. Carrots nourish the scalp and help keep hair moisturized from the roots to the tips for an extended period.


Oats are not only a source of fiber but also contain high levels of other essential nutrients such as iron, zinc, and omega-6 fatty acids, commonly referred to as polyunsaturated fatty acids, which are crucial for maintaining the health of both the skin and hair.

Including oats in your breakfast a few times a week can ensure your hair receives these essential nutrients.

Sweet potatoes

Rich in beta-carotene, sweet potatoes play an important role in aiding the body’s absorption of vitamin A, which is essential for hair thickness and sebum production, helping keep our hair healthy and naturally moisturized.

Low-fat dairy products

Calcium is an essential mineral for hair growth. Including yogurt or cheese in your snacks can increase your calcium intake. You can also mix in some nuts like walnuts or flaxseeds to provide extra nutrients.

Nutritionist Pham Hong Ngoc

Vietnam Institution of Applied Medicine

go to top