Top 5 Food Items to Combat Hair Fall

January 23 2021 – Mukesh Kumar

Top 5 Food Items to Combat Hair Fall

Top 5 Food Items to Combat Hair Fall


Hair fall and it’s Causes:



DHD or dihydrotestosterone is a precursor of testosterone. It is more potent than testosterone and is mostly the primary reason for hair fall in both men and women. Normally, small portions of testosterone in the blood are converted into dihydrotestosterone in the presence of an enzyme called 5 alpha-reductase. However, if the process of conversion increases due to several aggravating factors then the concentration of DHT spikes in the blood. This spike results in excessive hair loss.


 Now, how does DHT causes hair loss? To learn about the evil act of DHT, one needs to be familiar with the phases of hair growth. There are four phases of hair growth: growing, transitional, resting, and shedding. When the levels of DHT elevate, it slowly starts accumulating in hair follicles. This accumulation disrupts the hair growth cycle. We call this process miniaturization. The accumulation of DHT in follicles also shrinks the hair follicles, shortening the growth phase, or lengthening the resting phase of the hair growth cycle.


Moreover, the deficiency of vitamin D is known to cause hair loss as well. Vitamin D has a substantial role in the creation of new hair follicles. It triggers the hair follicles to grow. Vitamin D deficiency is also associated with an autoimmune disease which is distinguished by patchy hair loss.


Also, the deficiency of iron in the blood can be associated with excessive hair loss and stunted hair growth. Iron is an ion that is critical for the formation of hemoglobin. Hemoglobin carries oxygen and nutrients to all cells of the body, including hair cells. So when the levels of iron drop, it decreases the number of nutrients and oxygen taken to the hair cells, in turn hindering the process of growth. This hindrance usually results in hair loss.


It is now clear that food items that block the formation of DHT and 5 alpha-reductase can help reduce the process of hair loss, potentially. Also, supplements or food items rich in iron and vitamin D could help alleviate hair loss. However, it is first important to know the actual cause of hair loss. The cause of hair loss can be guessed by observing the symptoms associated with various deficiencies. The symptoms of various deficiencies differ variably and can be observed to find a suitable diet plan.


Food Items that Reduce Hair Loss:


Here are a few of the food items that could reduce hair loss.



Raw onions have a musty and pungent odor. Onions contain an antioxidant called quercetin. This anti-oxidant inhibit the production of dihydrotestosterone by blocking the active site of 5 alpha-reductase enzyme. Certain supplements contain quercetin too, but its intake should be limited to 1 gram daily, or else can cause kidney deformities. Its excessive use should be limited in pregnant women, breastfeeding women, and individuals with kidney deformities.



Spinach is a green leafy vegetable. Many health benefits are associated with the use of spinach. It is enriched with several nutrients like folate, iron, vitamin A and C. Vitamin A triggers the secretion of sebum, which moisturizes the scalp and in turn promotes hair growth. It is also loaded with iron, which is critical for hair growth. Iron helps to carry nutrients and oxygen to the hair cells, which promotes hair growth and hinders the process of hair loss.


Fatty Fishes:


Fatty fishes are enriched with several nutrients like vitamin D3 and B, proteins, selenium, omega 3 fatty acids, and omega 6 fatty acids. Vitamin D is known to reduce hair loss and promote hair growth substantially. Omega 3 and 6 fatty acids have antioxidant properties, which reduce the accumulation of free radicals and promote hair growth.




Turmeric is a herb that, for its health benefits, is commonly used in cooking and as a powder extract. Among other advantages, it has been shown to minimize discomfort from arthritis, increase cholesterol levels, and improve post-workout recovery. Such effects are related to the high concentration of active compounds called curcuminoids in turmeric, in which curcumin is the most abundant. Researches have shown that curcumin decreases DHT levels by blocking the alpha-5 reductase enzyme activity. Hence turmeric can substantially reduce follicle accumulation and promote hair growth.


Coconut Oil:

Coconut oil is extracted from the kernel of organic coconut. It is used to cook various dishes, especially Thai and Malaysian dishes. Coconut oil is enriched with several kinds of fat. It has high-fat content like triglycerides and lauric acid. It inhibits the production of dihydrotestosterone, hence reducing the loop of hair loss associated with the excessive production of DHT.


However, it is important to know the cause of hair loss before choosing the food of choice for yourself. So, analyze your symptoms before accumulating a certain food item. Other than these food items, many supplements could reduce hair loss and promote hair growth effectively. So, hoard these food items to give your comb a break and strengthen your hairs simultaneously.




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