The Exact Three Meals You Should Eat To Stop Hair Loss Better Than Any Shampoo, According To Hair Expert

A hair transplant expert has revealed the exact meals you should eat to stop hair loss and promote stronger, thicker locks.

Yannis Giantzidis, its managing director Harley Street Hair Transplant Clinicsshe said that specific nutrient-rich foods can even work better than specialty shampoos.

The hair restoration expert insists that what we eat directly affects our hair follicles, with certain foods fueling healthy hair production.

Dietary changes can take three to six months to show visible results in hair due to the growth cycle – but you can see up to 2.5 inches in that time.

He said: “Many patients expect quick results, but hair grows at around 1cm a month, so patience combined with consistent good nutrition brings the best results.”

Here, Giannis breaks down the types of foods you should be eating to get long, shiny hair.

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Foods rich in protein

“Hair is primarily composed of protein, so adequate protein intake remains essential for strong hair growth,” said Giannis.

“People with thinning hair should consume quality proteins such as eggs, fish, lean meats and legumes daily.”

He also noted that plant sources like lentils and beans provide protein along with iron, another vital hair nutrient.

Sources of iron and zinc

Giannis also revealed that iron deficiency is one of the main nutritional causes of hair loss he encounters in the clinic.

To combat this, the hair expert suggests: “Red meat provides easily absorbed iron, while plant sources such as spinach and lentils need vitamin C for better absorption.”

He added that the zinc found in oysters, nuts and seeds supports the repair of hair follicles and the regulation of hormones linked to hair growth.

Omega-3 fatty acids

“Fatty fish like salmon, mackerel and sardines contain omega-3 fatty acids that support scalp health,” said Giannis.

“A healthy scalp creates the foundation for strong hair, and many people with dry, flaky scalps see significant improvements after increasing their omega-3 intake.”

For vegetarians, he recommended flaxseeds and walnuts as alternative sources of omega-3s.

Vitamins A, C, D and E

Vitamin deficiencies also affect the hair growth cycle.

John said: “Orange and yellow vegetables such as carrots, sweet potatoes and pumpkin provide vitamin A, while citrus fruits, strawberries and peppers provide vitamin C which helps with collagen production and iron absorption.”

He also pointed out that vitamin D, found in oily fish, egg yolks and sunshine, plays a role in creating new hair follicles, while vitamin E from nuts and seeds acts as an antioxidant to protect hair cells.

Biotin and B vitamins

“Eggs, nuts, seeds and whole grains contain biotin, which has become popular as a hair health supplement,” the hair pro continued.

“Most people get enough biotin through the diet, but those with severe deficiencies may experience brittle hair and hair loss.”

Other B vitamins found in whole grains support the production of red blood cells that carry oxygen and nutrients to the scalp.

The hair expert also pointed out that dramatic weight loss or restrictive diets can trigger hair loss.

He said: “Crash diets cause nutritional stress which disrupts the hair growth cycle. We often see patients who experienced hair loss a few months after significant weight loss.”

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She advised people concerned about thinning hair to watch portion sizes instead of eliminating food groups.

“Variety in your diet ensures you’re getting all the micronutrients needed for optimal hair growth,” she adds.