21 Foods for Hair Loss in Females

21 Foods for Hair Loss in Females: Natural Solutions to Grow More Hair

21 Foods for Hair Loss in Females: Natural Solutions to Grow More Hair


Discover the top foods for hair loss in females. Learn how to nourish your hair naturally for stronger, healthier strands.


Hair loss can be distressing for many women. But diet plays a major role in healthy hair growth. Eating the right foods for hair loss in females provides the nutrients needed to reduce shedding and promote thicker, fuller locks.

In this article, we’ll explore the top 21 foods scientifically shown to combat hair loss in females. These natural dietary solutions can restore lustre and volume without costly treatments.

The Most Important Nutrients for Healthy Hair

When it comes to foods for hair loss in females, there are a few key nutrients that provide the biggest benefits for lush, healthy locks. Focusing on getting more of these nutrients can help nourish your hair from within and reduce excessive shedding.

Protein – Hair is made almost entirely of a protein called keratin, so getting adequate protein from foods is crucial. Aim for at least 50g of protein daily from sources like eggs, chicken, fish, dairy, beans, nuts and quinoa.

Iron – Iron carries oxygen to your follicles which is vital for growth and repair. Low iron causes anemia which can trigger heavy shedding. Great iron sources include red meat, spinach, lentils, pumpkin seeds and fortified cereals.

Zinc – Zinc is essential for protein synthesis in hair cells and regulates hormones involved in the hair growth cycle. Oysters, shrimp, spinach, nuts, seeds and legumes are rich in this mineral.

Vitamin A – This vitamin promotes the production of healthy sebum, keeping hair moisturized. Sweet potatoes, carrots, spinach, and broccoli are packed with beta-carotene that your body converts to vitamin A.

Omega-3s – These healthy fats reduce inflammation that can inhibit hair growth. Salmon, walnuts, chia seeds and flaxseeds are excellent sources to help tame an irritated scalp.

Biotin – Also known as vitamin B7, biotin is involved in the production of keratin. Egg yolks, nuts, seeds, sweet potatoes and salmon supply this essential hair vitamin.

Getting enough protein, iron, zinc, vitamin A, omega-3s and biotin in your diet provides the building blocks for fabulous hair. Focus on eating foods rich in these top nutrients for females.

Top 21 Foods for Hair Loss in Females

Here is a quick overview of the best Hair Growth Foods for Women to incorporate into your diet:

  1. Salmon
  2. Eggs
  3. Berries
  4. Avocados
  5. Nuts and seeds.
  6. Sweet potatoes
  7. Spinach
  8. Broccoli
  9. Carrots
  10. Tomatoes
  11. Citrus fruits
  12. Pumpkin seeds
  13. Oysters
  14. Shrimp
  15. chia seeds
  16. Quinoa
  17. Green tea
  18. Yogurt
  19. Beans
  20. Tofu
  21. Chicken


Now let’s look at how these nutritional powerhouses boost hair health.

  1. Salmon

Salmon is one of the best foods for hair loss in females thanks to its abundance of protein and omega-3 fatty acids.

Protein is essential for hair follicle health and growth. Omega-3s nourish the scalp and reduce inflammation that can inhibit new hair production.

Aim for two 3-ounce servings per week. Canned salmon is a convenient option to add to salads, rice bowls, and sandwiches.

  1. Eggs

Eggs offer a power combo of biotin, protein, and selenium to strengthen hair and reduce breakage.

The 12 grams of protein in one large egg deliver amino acids that build sturdy keratin for growing hair. Eggs are one of the few natural food sources of biotin, a B vitamin for healthy follicles.

Eat eggs daily if possible – they are very versatile! Scramble them or add boiled eggs to salads.

  1. Berries

The antioxidants in all berries support scalp health by fighting damaging free radicals from UV rays, pollution, and stress that hinder hair growth.

Blueberries, strawberries, blackberries and raspberries are loaded with vitamin C to boost collagen production which is vital for hair structure. They also provide essential nutrients like folate, zinc and iron.

Enjoy a daily berry smoothie or fruit salad. Frozen berries retain nutrients well when fresh ones are not in season.

  1. Avocados

The “good” monounsaturated fats in avocados tame inflammation while their pantothenic acid and vitamin E nourish hair follicles.

Avocados are full of biotin to protect hair health. They provide copper which aids melanin production for richer hair color and shine.

Add avocado slices to sandwiches and salads or use guacamole as a dip for vegetables and eggs.

  1. Nuts and Seeds

All nuts and seeds are excellent foods for hair loss in females thanks to their vitamin E, B vitamins, zinc, and essential fatty acids that foster scalp and hair health.

Great options are walnuts, almonds, pumpkin seeds, sunflower seeds, flax seeds, and chia seeds. These help hydrate and strengthen strands to prevent breakage.

Have a nutrient-dense handful as a snack or sprinkle seeds on oatmeal, yogurt, and salads. Try nut butter on whole-grain toast too.

  1. Sweet Potatoes

Orange vegetables like sweet potatoes are one of the best plant-based sources of vitamin A which helps produce healthy sebum to moisturize the scalp and keep hair lustrous.

Sweet potatoes also provide iron which carries oxygen to follicles, as well as vitamin C to aid iron absorption.

Bake sweet potato wedges tossed in olive oil and spices. You can also add cooked sweet potato cubes to stir-fries and soups.

  1. Spinach

This leafy superfood is loaded with nutrients for gorgeous hair including folate, iron, and vitamins A and C.

Spinach aids metabolism and cell renewal for optimal hair growth. Iron creates hemoglobin to nourish follicles while vitamin C boosts absorption. Dark leafy greens are full of lutein, an antioxidant that hydrates and thickens hair.

Add spinach to omelets, pasta, and smoothies. Sauté it with garlic and olive oil for a simple side dish.

  1. Broccoli

Cruciferous vegetables like broccoli contain unique compounds like sulforaphane that reduce scalp inflammation and balance hormones to curb hair loss.

Broccoli is also a great plant-based source of iron and vitamins A, C, and E that nourish and protect hair follicles. It provides zinc which repairs damage and slows thinning.

Enjoy broccoli steamed as a side, roasted with olive oil, added to stir-fries, or blended into soups.

  1. Carrots

The beta-carotene in carrots gets converted to vitamin A to promote healthy sebum for a moisturized, dandruff-free scalp and shiny strands.

Carrots also provide vitamin C for collagen formation and iron to carry oxygen to hair follicles. Their antioxidants protect against breakage.

Snack on raw carrots with hummus or enjoy cooked carrots in soups, stews, and roasted vegetable medleys.

  1. Tomatoes

Lycopene-rich tomatoes protect hair follicles from oxidative damage thanks to their abundance of antioxidants. Tomatoes also boost blood circulation to nourish the scalp and follicles.

Tomatoes provide iron, vitamin C, and vitamin E for added nourishment. Vitamin C further helps your body absorb iron.

Add tomatoes to salads, sandwiches, omelets, and pasta. Enjoy baked tomatoes as a simple side dish drizzled with olive oil.

  1. Citrus Fruits

Oranges, lemons, limes and grapefruit are full of vitamin C which aids collagen production and iron absorption for better hair growth.

Citrus also provides folate, zinc and antioxidants that fight damage and thinning. These fruits are rich in compounds that boost circulation to the scalp as well.

Eat citrus fruits whole, use the juice to make dressings and marinades, or add slices to water for infused detox water.

  1. Pumpkin Seeds

Pumpkin seeds are one of the best plant-based sources of zinc which is vital for healthy hair. Even mild zinc deficiency can trigger increased shedding.

These seeds also contain omega-3s to reduce inflammation and phytosterols that support hair follicle function. Their antioxidants protect follicles from free radical damage too.

Enjoy a handful of raw pumpkin seeds as a snack or sprinkle them on yogurt, oatmeal and salads.

  1. Oysters

Oysters stand out as one of the richest dietary sources of zinc to maintain optimal follicle and hair health. Just 3 ounces provides nearly 500% of your RDA of this essential hair mineral.

Oysters are also high in selenium, protein, and vitamin D to nourish your scalp. Choose fresh raw oysters or opt for canned oysters to reap the benefits.

  1. Shrimp

Shrimp is another fantastic choice for getting more dietary zinc into your routine to prevent hair fall and damage.

In addition to zinc’s protective effects, shrimp provides protein, B vitamins like biotin, and iron to promote thicker, faster hair growth.

Aim for two 3-ounce servings per week. Shrimp is very versatile – it’s delicious grilled, baked, or added to pasta and salads.

  1. Chia Seeds

    Chia seeds are loaded with fiber, protein, omega-3s, iron, zinc and antioxidants that nourish hair follicles and promote growth. Iron improves circulation and oxygen supply while zinc protects against damage and shedding. Chia seeds can be easily added to smoothies, oats, yogurt and salads.

  1. Quinoa

This gluten-free super grain contains all essential amino acids making it a complete vegetarian protein source for strong, healthy hair.

Quinoa is high in iron, vitamin E, B vitamins and zinc. It provides lysine which helps form collagen and uses fatty acids to nourish follicles.

Enjoy quinoa as a base for grain bowls. It also makes a nice breakfast porridge when cooked with milk and spices.

  1. Green Tea

The antioxidants called catechins in green tea reduce inflammation, boost circulation, and block DHT hormones that contribute to hair loss.

Drinking 2-3 cups of green tea daily helps slow shedding while supporting thicker regrowth. Brew loose-leaf tea for maximum benefits.

  1. Yogurt

Probiotic-rich yogurt supports gut health and absorption of hair-boosting nutrients like zinc, iron, and B vitamins. It also contains vitamin D for growth and protein for strong keratin.

Choose plain Greek yogurt and add berries, flaxseeds, nuts, and seeds to amplify the hair benefits.

  1. Beans

Beans like lentils, kidneys and chickpeas are loaded with plant-based iron, zinc, folate, and protein for lustrous locks. Bean sprouts also provide silica to strengthen strands.

Beans aid metabolism and cell renewal for faster, healthier hair growth. Work them into soups, salads, rice bowls, veggie burgers, and dips.

  1. Tofu

Tofu made from soybeans provides a complete vegetarian protein with all hair-protective amino acids. It’s also a rich source of iron and silica for reduced shedding.

The isoflavones in soy may help balance female sex hormones that cause hair loss as well. Enjoy tofu in smoothies, stir-fries, and miso soup.

  1. Chicken

Chicken is packed with protein including cysteine, an amino acid that promotes hair growth and prevents breakage. Iron, niacin, and selenium also foster healthy follicles.

Have 3-4 ounces of chicken breast 2-3 times per week. Bake or grill it and pair it with spinach salads and sweet potatoes.

Diet Tips to Combat Hair Loss

Alongside eating more of these top foods for hair loss in females, here are some dietary tips to maximize results:

  • Drink 6-8 glasses of water daily to hydrate follicles.
  • Reduce inflammatory foods like added sugar, refined carbs, alcohol, and excess saturated fat.
  • Ensure adequate intake of iron, zinc, vitamins A, C, D, and B vitamins.
  • Take multivitamins to fill any nutritional gaps.
  • Manage stress levels through exercise, meditation, therapy, etc.
  • Prioritize sleep by aiming for 7+ hours per night.
  • Consider targeted supplements like biotin, sawpalmetto, and vitamin D after consulting your doctor.

While genetics play a role, nutrition is key for keeping hair healthy and reducing excess shedding. Follow these diet and lifestyle tips alongside eating more hair-boosting foods for the best results.

Sample Weekly Meal Plan

To help you get started, here is a sample 1-week meal plan incorporating the top foods for hair loss in females:


Breakfast: Veggie omelet with spinach, tomatoes, and avocado + Berries

Lunch: Lentil soup with carrots + Mixed greens salad with nuts, seeds, and lemon dressing

Dinner: Baked salmon + Roasted broccoli and sweet potatoes


Breakfast: Overnight oats with chia seeds, Greek yogurt, nuts, and berries

Lunch: Quinoa veggie bowl with edamame, spinach, and avocado

Dinner: Chicken lettuce wrap tacos + Vegetable soup with pumpkin seeds



Breakfast: Nut butter toast with a banana a glass of green tea

Lunch: Greek yogurt berry parfait + Hummus and veggie sticks

Dinner: Shrimp and veggie stir fry with quinoa




Breakfast: Veggie scramble with tomatoes and spinach

Lunch: Turkey burger with avocado + Carrot sticks

Dinner: Tofu vegetable curry with chickpeas over rice




Breakfast: Omelet with peppers, onions, black beans, and avocado

Lunch: Cobb salad with egg, nuts, and berries

Dinner: Veggie pizza with spinach and mushrooms + Kale salad




Breakfast: Whole grain porridge with nuts, seeds, and fruit

Lunch: Bean and veggie soup + Green salad with citrus dressing

Dinner: Grilled salmon with roasted broccoli and sweet potato




Breakfast: Smoothie bowl with spinach, Greek yogurt, berries, nut butter

Lunch: Leftover curry with basmati rice, raita

Dinner: Roasted pork tenderloin + Sautéed greens

Key Takeaways: Foods for hair loss in females 

  • Hair loss in females is often linked to nutritional deficiencies and inflammation. Diet plays a major role.
  • Focus on getting more hair-healthy foods like salmon, eggs, nuts, seeds, citrus, spinach, and beans into your routine.
  • Reduce inflammation and nourish follicles by staying hydrated, managing stress, sleeping 7+ hours and taking supplements as needed.
  • Follow a meal plan incorporating a variety of hair-boosting foods for thicker, faster regrowth.
  • Be patient. Significant improvements from dietary changes can take 3-6 months. But the results are well worth it!

Shiny, strong hair starts from within. Follow these nutrition tips to restore your locks naturally. What foods for hair loss in females will you add to your diet first?


Scroll to Top