Hair fall is a common issue that affects most people and leaves them worried about their overall appearance. Several factors that can cause hair loss and balding include genetics, stress, hormonal imbalance and certain medical conditions. However, one of the most ignored causes is unhealthy eating habits and poor food choices. Hair health is associated with good nutrition and a proper supply of vital nutrients. Deficiencies of nutrients can directly impact hair health and lead to hair thinning over time.

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Here we have listed common eating habits that contribute to hair loss and healthier dietary practices to support hair growth.

Unhealthy Eating Habits That Cause Hair Loss

Low Protein Intake

Keratin is a protein compound which is the building block of hair structure. A diet poor in good quality protein impairs your body to conserve protein by stopping hair growth. Skipping meals, fad diets, vegetarian/vegan diets without proper supplementation may be deficient in protein.

Crash Dieting/ Caloric Restriction

Following a calorie-deficient diet for a long period can shock the body, putting it into survival mode and leading to a condition called telogen effluvium, sudden, excessive hair falling. When you are on calorie calorie-restricted diet, the body diverts nutrients to vital organs, thus depriving hair follicles of needed nutrients.

High Sugar /Processed Food Intake

A meal regimen packed with ample amounts of sugar and refined carbs like white bread, pasta, biscuits and maida can cause inflammation and hormonal imbalances, which affects hair follicles negatively.

Iron Deficiency

Iron is an essential mineral that plays a key role in transporting oxygen and other nutrients to hair cells. Low iron levels or heavy menstruation are some of the primary causes of hair thinning in women. Vegans, vegetarians and those with iron deficiency anaemia are at high risk.

Zinc / Biotin Deficiency

Zinc, plays a vital role in facilitating hair tissue growth and repair. While biotin (Vitamin B7) is a vital nutrient, which help in keratin formation and is important for hair growth and health. A diet deficient in either of these nutrients can cause brittle hair and increased hair fall.

Also Read: Amla and Curry Leaves Juice for Hair Growth: Benefits And How To Use It?

Excess Vitamin A Intake

Surprisingly, excessive intake of vitamin A, often from supplementation, can also lead to hair loss and thinning. Individuals taking high doses of multivitamins or retinoid medications are at risk of hair loss.

Dehydration

Water is vital for sustaining hair health, as it helps to keep hair follicles well hydrated and strengthens hair from deep within. When the body is dehydrated, it may not be able to carry essential nutrients to the hair roots, leading to weakened hair shafts and an increased risk of breakage.

Healthier Eating Tips to Support Hair Growth

Add Protein

Eat enough protein and include a good amount of high-quality protein sources in your diet regimen. Eggs, fish, lean meat, legumes, dairy, tofu, lentils, and quinoa are some of the best sources of protein.

Incorporate Iron-Rich Foods

Boost your intake of iron, especially if you follow a plant-based diet. Add iron-rich foods such as spinach, lentils, pumpkin seeds, fortified cereals, and meat.

Healthy Fats

Essential fatty acids (like omega-3s) are crucial for strengthening hair. Fatty fish (salmon, sardines), walnuts, flaxseeds, and avocados.

 Include Zinc and Biotin

Ensure your diet includes zinc and biotin to reduce hair fall and improve hair strength. Eggs, almonds, sunflower seeds, mushrooms, and whole grains are abundant in these nutrients.

Also Read:5 Food Groups That Are A Must For Strong, Healthy Hair

Maintain Hydration

Drinking at least 8–10 glasses of water per day is important. Staying Hydrated supports nutrient transport, prevents dehydration and improves scalp health.

Limit Processed Foods 

Opt for whole, unprocessed foods and reduce sugar and fried snacks. Healthy alternatives include fruit, whole grains, and home-cooked meals.

 Eat a Rainbow

Vitamins A, C, D, and E are all linked to hair growth and keeping the mane stronger. A balanced, colourful plate ensures you are covering a wide spectrum of nutrients. Add a rainbow of colourful fruits and veggies including berries, carrots, sweet potatoes, spinach, and citrus to meet these nutrients demands.

Conclusion

Hair health is a reflection of internal wellness. While you cannot control genetics or ageing, but can certainly influence the strength, thickness, and growth of your hair through smart dietary choices. By avoiding harmful eating habits and embracing a nutrient-rich, balanced diet, you support your hair from the inside out.

If hair loss persists despite a healthy diet and eating habits, it's best to consult a dermatologist to rule out any underlying medical issues.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

Diet and hair loss: effects of nutrient deficiency and supplement use

Emily L Guo 1, Rajani Katta

https://pmc.ncbi.nlm.nih.gov/articles/PMC5315033/

Unhealthy diet and lifestyle factors linked to female androgenetic alopecia: a community-based study from Jidong study, China

Lin Peng, Yuhe Liu, Wenqian Wu, Yong Zhou & Xin Huang

BMC Public Health volume 25, Article number: 606 (2025)

https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-025-21560-7