Whole grain contains vitamin B6 and folic acid and promotes the supply of oxygen to the blood, which also supplies the hair follicles. Therefore, it can promote the healthy growth of hair.  There are a variety of reasons for hair loss: stress, commonly used chemical products, heat treatments, illnesses, hormone fluctuations, genetic predisposition, etc. Often you forget that the diet can play an important role – it can be both the cause and the solution to be for hair loss. Through nutrition, our organism absorbs the nutrients necessary for healthy hair growth. In particular, the hair follicles must be nourished to promote hair growth and strengthen the hair. In case of severe hair loss, a doctor should be consulted in any case, who can determine the exact causes. Regardless, the following foods are responsible for beautiful, healthy hair and hair loss.


Fruits and vegetables contain the most natural antioxidants. These are crucial for strong hair and good growth. In particular, fruits and vegetables with vitamin C are recommended, such as oranges, lemons, kiwis, broccoli, and spinach – which can promote the production of collagen, an important part of the hair.

Insoluble fiber

Insoluble fiber is found in whole grain cereals such as rice, wheat, harp, rye, etc.  These improve insulin sensitivity – this hormone is also associated with male alopecia. In addition, whole grains contain vitamin B6 and folic acid, which promote the supply of oxygen to the blood – even in the hair follicles.

Green leafy vegetables

Green leafy vegetables are not only rich in antioxidants, they also contain a lot of iron, which is very important for promoting hair growth. For this reason, it is recommended to often include chard, sprouts, rocket salad or spinach in the nutritional plan.


Zinc is very important for various chemical reactions of enzymes. For example, for energy production and the formation of proteins. One of the best sources of zinc is meat, which also contains iron, protein, vitamin B6 and vitamin B12 – all of which are good for preventing hair loss. Zinc is also found in plant foods such as celery, asparagus, figs, potatoes, and eggplant.

Foods with biotin and folic acid

Both biotin and folic acid provide a balanced metabolism of those tissues that rapidly form new cells, such as skin, nails, and hair. Biotin is present in the following foods: liver, yeast bread, cereals, hazelnuts, peas, wheat bran, bananas, etc. Folic acid can be found in chicken liver, beef, turkey and legumes (such as chickpeas or beans).

Vitamin A

A lack of vitamin A can also be a cause of hair loss. This vitamin prevents, among other things, that the sebaceous glands are blocked or dry out, which in turn supply the hair follicles with fats. This is crucial to reduce hair loss. In addition, vitamin A also promotes the oxygen supply to the hair follicles, thus strengthening the hair and improving hair growth. This vitamin is found in foods such as liver, eggs, vegetables, fish oil, as well as sunflower and olive oil.


Water is not only very healthy and inexpensive, it is also very important for strong, well-growing hair. At least 8 glasses of water per day are recommended. In addition, you should refrain from carbonated soft drinks, energy drinks, and alcohol.

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