Diet and Hair Loss
                     How Diet Affects Hair Loss/ 
Foods to Avoid
By Natures Nest by Sana Abid
https://naturesnestbysanaabid.com/
Introduction
● Explain why hair loss matters (confidence, 
appearance, health)
● Common misconception: “It’s only genetics”
● Thesis: Diet and nutrition play a significant role in hair 
health
https://naturesnestbysanaabid.com/
Causes of Hair Loss
● Genetic (androgenetic alopecia)
● Medical conditions (thyroid, autoimmune, PCOS)
● Stress and lifestyle factors
● Nutritional deficiencies (protein, iron, zinc, vitamin D, 
biotin)
https://naturesnestbysanaabid.com/
How Diet Influences Hair Health
● Hair follicles need nutrients to function
● Poor nutrition can disrupt hair growth cycle → more 
shedding (telogen effluvium)
● Crash dieting is harmful
● Combined effects of stress + nutrient lack
https://naturesnestbysanaabid.com/
Key Nutrients for Healthy Hair
List nutrients + role + food sources
●Protein & Amino Acids — keratin formation; found in eggs, meats, 
legumes 
●Iron — carries oxygen to scalp; spinach, red meat, lentils 
●Biotin (Vitamin B7) — supports hair strength; eggs, nuts, sweet 
potatoes 
●Vitamin C — helps iron absorption, antioxidant 
●Vitamin D — supports hair follicle activation; sunlight, fish 
●Zinc, Selenium — scalp health and repair 
●Omega-3 Fatty Acids — reduce inflammation, support scalp health 
●Vitamins A & E — cell growth, oxidative protection (in moderation)
https://naturesnestbysanaabid.com/
Foods That May Contribute to Hair Loss (To Avoid / 
Limit)
● Refined carbs & sugar — spike insulin, inflammation, increased DHT 
● Mercury-rich fish (e.g. swordfish, king mackerel) — heavy metal 
accumulation, reduced nutrient absorption 
● Fried foods & excess red meat — inflammation, hormonal 
imbalance 
● Alcohol & smoking — reduced scalp blood flow, toxins, DHT effects 
https://naturesnestbysanaabid.com/
Tips to Improve Hair Health via Diet & Lifestyle
●Eat a varied, balanced diet (whole foods, colorful fruits/vegetables) 
●Include protein and iron in every meal
●Combine iron-rich foods with Vitamin C
●Stay hydrated
●Avoid crash diets
●Limit harsh hair treatments, heat styling
●Manage stress, get good sleep
●Quit smoking / limit alcohol
https://naturesnestbysanaabid.com/
Supplements & Medical Interventions
● Supplements are helpful only when deficiency is confirmed (via tests) — don’t 
self-prescribe 
● Risks of over-supplementation (too much vitamin A, selenium, iron, biotin) 
● Medical options:
  • Minoxidil, Finasteride
  • PRP (Platelet Rich Plasma) therapy
  • Exosome therapy
  • Hair transplant (FUE)
  • Low-level laser therapy
https://naturesnestbysanaabid.com/
When to See a Doctor
● Sudden or large-scale hair shedding
● Bald patches
● Symptoms like fatigue, weight changes, hormonal signs
● No improvement despite diet / lifestyle changes
● Possible underlying conditions (thyroid, autoimmune, 
PCOS)
https://naturesnestbysanaabid.com/
Summary & Take-Home Messages
● Diet is a modifiable factor in hair health
● Avoid certain foods, include beneficial ones
● Supplements only with evidence
● Treat root causes, not just symptoms
● See medical advice when necessary
https://naturesnestbysanaabid.com/
References / Further Reading
Read Our Blog: 
DIET AND HAIR LOSS: FOODS TO AVOID FOR HEALTHY 
HAIR
 
About Nature Nest by Sana Abid
Premium Hair Care Products in Pakista
n.
📞 Contact: +92-301-7049837
📞 Email: [email protected]