Top 5 essential nutrients for hair loss diet

An anti-hair loss diet can contain proteins, vitamins and iron which are important for the growth and repair of hair and for all body tissues. A healthy diet helps your hair grow healthy by providing the nutrients it needs. So, a nutrient-rich diet is recommended after a hair transplant for faster recovery and hair growth.


Red meat and poultry are rich in high-quality protein as well as fish, milk, yoghurt, cheese and eggs. Protein is the most important nutrient for healthy hair growth. Hair is primarily composed of keratin. Eating foods with plenty of protein makes keratin strong and flexible. Keratin helps you to have thicker and healthier hair strands.


Low-protein diets and protein deficiencies often lead to brittle hair, resulting in lifeless and thinning hair. Biotin is also vital for keratin production so it can be a part of an anti-hair loss diet. Additionally, vitamin B complex is important for healthy hair and general mood improvement. Vitamin B also helps with the healing process of wounds. Foods such as chicken, red meat, banana, avocado, brown rice, nuts and eggs are good sources of complex vitamins.


Iron is one of the most important minerals for circulation. Adequate blood haemoglobin is important for the healing process. Iron is also important for the texture of hair. By providing proper oxygen flow, iron contributes to healthy hair growth. Meat, fish, eggs, beans, legumes, green vegetables and dried fruits are good sources of iron. Blood circulation has a great influence on hair growth because nutrients, energy and oxygen are delivered to your hair follicles through blood circulation.

The lack of iron causes anaemia. And consequently, the body prioritises where it sends oxygen, resulting in hair loss. Hair growth can be hindered if hair cannot get nutrients.

Vitamin D

The best source of Vitamin D is the sun. Alopecia is associated with low vitamin D levels in some studies. Getting enough sun exposure is crucial to getting enough Vitamin D.

Zinc is also important for the formation of new skin tissue and helping wounds heal. Foods containing zinc are red meat, shellfish, milk, and cheese.

Although there are no studies conclusively proving that hair transplants and diet are associated, hair transplantation can benefit from the nutrients mentioned above.

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