What Fruits and Vegetables Should You Eat to Help Prevent Thinning Hair?

Thinning hair can arise from a variety of conditions, including hormone changes, stress, inadequate protein and poor diet, high blood pressure, illness or certain medications. A diet of highly processed food may, over time, make the blood acidic and lead to thinning hair. Fruits and vegetables contain certain nutrients and antioxidants that may help provide protection for the hair follicles and encourage hair growth. Take steps to prevent thinning hair by including nutrient-rich fruits and vegetables that support healthy hair in your daily meal regimen.

Fruits

• Eat fruits that contain the mineral zinc to help prevent thinning hair. Zinc is responsible for DNA production, which helps promote the growth of healthy hair follicles. Zinc-rich fruits include grapefruit, bananas, blackberries, dates, figs and dried apricots.

  Fruits that contain biotin are important for proper hair-follicle nourishment. According to the University of Maryland Medical Center, this B vitamin has been shown to reduce hair loss in both children and adults. Include fruits that are high in biotin in your daily meal plan, such as lemons, apples, red currants, grapes, cherries and raspberries.

  Stock up on fruits that contain folic acid. Folic acid regulates your body's DNA and RNA, and a deficiency can contribute to thinning hair. Make fruit smoothies and shakes with strawberries, blackberries, cantaloupes and oranges.

  Fill your refrigerator with hair-protective fruit that contains the antioxidant vitamin C. Vitamin C helps produce and maintain healthy collagen, which is the connective tissue in hair. Prepare a fruit salad with vitamin C-rich lemons, peaches, oranges, grapes and limes. Combine citrus fruits to make a nutrient-rich dressing over your main entrees and side dishes. Enjoy fresh watermelon slices as a vitamin C-filled snack.

Vegetables

• Add more vegetables to your diet that contain vitamin E. Vitamin E has antioxidant qualities that help to maintain the integrity of cell membranes in hair follicles. Prepare dishes using vitamin E-rich vegetables, such as asparagus, broccoli, cauliflower and leeks. You can also use oils that are high in vitamin E, such as corn and palm oil, for cooking and making salad dressings.

  Select vegetables with high levels of vitamin A. Vitamin A protects hair follicle cells from damage caused by free radicals. Vegetables that are jam-packed with vitamin A include squash, peas, spinach and carrots, which you can steam, stir-fry in oil or use raw in salads.

  Incorporate vegetables that contain calcium into your meals. Calcium stimulates cell mediators that promote healthy hair follicles. Add kale, mustard greens, celery, collard greens, Brussels sprouts, and green beans to salads, soups and stews.

  Try making fresh vegetable juices for a fast, convenient way to obtain beneficial nutrients.