Woman eating cereal with milk

Feeding and hair loss: Is there a relationship?

Our diet greatly influences many aspects of our body, constituting an essential source of nutrients and vitamins that can help, for example, our hair. Is there a relationship between nutrition and hair loss?

In this article we tell you how to use food to prevent hair loss, as well as to keep it strong and healthy.

Effects of diet on alopecia

A balanced diet is essential for hair health so that alopecia does not appear due to nutritional deficits. The physical state, as well as the mood improve when taking a healthy diet. In this way we can enhance any alopecia treatment to which we are submitting by giving our hair follicles the vitamins, nutrients and minerals they need. 

Are there foods that harm our hair?

Food not only benefits us, because if we eat the wrong foods, we can be helping our hair to fall even more. 

Foods that can harm our hair in different ways are:

  • Those with excess sugars
  • Foods with excess fat

foods that help hair

Foods that help us avoid hair loss

However, there are more foods that benefit us when it comes to preventing hair loss and strengthening our hair.

Foods rich in antioxidants

To consume antioxidants in a natural way, the best source we can turn to is fruits and vegetables. These can help you to strengthen your hair and stimulate its growth since they help to slow down the aging of the hair by inhibiting the oxidative effect of stress.

Vitamin C:

Foods that contain vitamin C are beneficial for the prevention of alopecia, that is why the intake of fruits and vegetables such as orange, lemon, peppers, kiwis ... is recommended.


Selenium works in protection against oxidative damage and hair follicle morphogenesis. 

There is not much evidence that it is related to alopecia but it is recommended to prevent hair loss. 

Some of these foods are red meat and fish, green leafy vegetables, and dried fruits like Brazil nuts. Seafood, eggs, chicken and liver, tuna…. In addition, it is also recommended to eat garlic, mushrooms, grains and flours, whole grains, beer yeast, wheat germ ...


Meat is one of the foods with the highest concentration of zinc, also having vitamins B6 and B12 that are directly related to the prevention of hair loss.

Other foods that contain zinc are celery, asparagus, figs, aubergines, among others.


Biotin deficiency can lead to hair thinning and miniaturization. To increase the presence of our nutrient in our body we can consume liver, cereals, hazelnuts, peas or banana.

Vitamin A

Vitamin A is related to the activation of the stem cells of the hair follicle, which is why it is considered a key nutrient to prevent hair problems such as hair loss. 

To get this vitamin we can increase the intake of liver, eggs, milk, vegetables and oils such as sunflower and olive.

Does diet influence hair loss?

Hair graft and treatments in Hospital Capilar

If you think that you may be suffering from alopecia or you simply notice a fall greater than usual and you are concerned, do not hesitate to ask for your free diagnosis now so that we can assess your case in depth and thus advise you which is the best option for your case.

Capillary graft 

En Hospital Capilar we have hair graft with FUE technique and FUE technique DHI. 

Hair treatments

En Hospital Capilar We also offer non-surgical hair treatments with which you can improve the condition of your hair, slow the progression of alopecia and redensify the scalp.

Among these treatments are PRP or Platelet Rich Plasma, HRT or Hair Redensification Treatment and carboxytherapy. 

Do not hesitate and come and meet us. Hair grafting has never been easier. We will wait for you!

operating room corridors Hospital Capilar Madrid

Your hair diagnosis at no cost

En Hospital Capilar We will be happy to give you all the information and see your case in a personalized way. We will wait for you!



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