What to Eat to Stop Thinning Hair

Thinning hair can be a genetic predisposition or a symptom of a nutritional deficit. Dermatologist Michael Reed of NYU Medical Center in New York City says, "The same foods that are good for your body and your health are good for your hair." Start with a healthy diet and add vitamin and mineral rich foods and supplements that can slow down hair loss.

Eat a Healthy Diet

• The same diet that keeps your body healthy promotes healthy hair. A diet that's centered on fresh fruits and vegetables, fish, moderate amounts of red meat and whole grains is beneficial for both your hair and your body. Reduce the amount of fat in your diet and avoid high-carbohydrate foods. Eating a healthy diet may not reduce hair loss, but it will keep your scalp healthy and might help you keep what you've got.

Foods

• Your hair benefits from a healthy diet. Concentrate on foods that are high in protein and that are rich in silica, zinc and iron. Broccoli and brewer's yeast are iron-rich and might even reverse some hair loss.

  Foods rich in vitamin C improve the absorption of iron. Eat plenty of fruits and vegetables. Avocadoes, seeds and nuts are high in vitamin E. If you have been diagnosed with a thyroid problem, eat foods with vitamin A and iodine like carrots, peanuts and millet.

  Anemia can cause hair loss, so eat foods that are rich in iron like organ meat and green, leafy vegetables.

  Omega 3 fatty acids play a role in healthy hair, according to Samantha Heller, a nutritionist at NYU Medical Center. Omega 3 fatty acids are found in coldwater fish, flaxseed and walnuts.

  Bean sprouts, the peels of potatoes and cucumbers, and red and green peppers all contain silica.

Herbs

• Saw palmetto has been shown in some clinical trials to treat hair loss. If you're a woman, consult with your doctor before you start taking saw palmetto supplements because they can interact with female hormones.

  Green tea may be beneficial for women because it reduces testosterone levels. There are no contraindications for green tea, and it is beneficial because it has antioxidant properties.

  Traditional folk remedies include licorice, apple cider vinegar, ginger and sage tea when applied directly to the scalp. Eating seaweed daily is believed to prevent hair loss.

Supplements

• Healthy hair growth is promoted by vitamin B12. The vitamin is present in meat, eggs and poultry. Include the other B vitamins if you need to take supplements. Biotin is essential to hair health. Hair loss specialists recommend 3 mg of biotin daily for hair loss patients.

  Zinc supplements can also help stop thinning hair. Don't take more than 80 mg of zinc daily because it can cause copper deficiency, and a copper deficiency can actually cause hair loss.