Do you know about important nutrients to prevent hair fall?

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Hair loss causes and remedies:

Are you troubled by hair loss? Do you want to know if the deficiency of any nutrient or vitamin can cause hair fall? So let's know which mineral and vitamin deficiency causes hair fall. It is normal to fall 50-100 hairs in a day, but if there is more hair fall than this and new hair is not coming, then it can be a problem, there are many reasons for hair fall, more than 100. The common cause among them is vitamin deficiency. Let us know which vitamin deficiency causes hair fall?

Vitamin B 

Due to its deficiency, the hair starts turning white and becomes weak and then starts falling. But if its deficiency is met in time, then the hair starts becoming black and thick again.


The use of Vitamin B improves hair quality and promotes hair growth. Its sources include non-vegetarian foods like eggs, chicken, mutton and seafood, besides vegetarian foods like cauliflower, milk, mushrooms, cheese, broccoli, sweet potatoes, spinach and cereals, etc.

Vitamin E

As a result of the loss of antioxidants, hair begins to turn gray before old age. In such a case, the use of vitamin-E prevents this problem. Vitamin-E oil helps in hair growth.


One of the easiest ways to improve your hair with vitamin E is to add it to your diet. There are various sources of food for vitamin E. These nutrients will give you other health benefits and promote hair growth. Other popular sources of vitamin E are sunflower seeds, almonds, pine nuts, peanuts, pistachios and cashews, kiwi, mango, avocados, apricots, all green vegetables and berries etc.

Also Read: Best tips to keep your hair long and healthy

Vitamin A

Vitamin A helps to make hair darker and shiny. Vitamin A contains many antioxidants, because the scalp stays moist and the hair does not dry out. In line with this, it strengthens the hair and increases its thickness.


Vitamin A contains carotenoids and retinoids that help in producing sebum or oil in the scalp, which strengthens the hair. It also helps to soften hair and improve blood circulation. For vitamin A, you should eat sweet potatoes, oranges, milk, eggs, meat, spinach, pumpkin, carrots, broccoli, apricots etc.

Vitamin D

As vitamin D is good for your health, it also helps your hair. There is a lot of research going on about Vitamin D. Recently there has been a study that the level and strength of hair can measure the level of vitamin D in the human body. Studies have also shown that high vitamin D levels, human hair is stronger and longer.


Vitamin D deficiency causes hair loss. Vitamin D is very important for the body's immune system. It also helps cell growth. Vitamin D is found in cow's milk, mushrooms, oily fish, salmon and tuna as well as egg yolks. Apart from this, vitamin D can also be taken in the sun.


Due to iron deficiency, hair growth stops and becomes weak and begins to break down. Apart from this, anemia occurs due to iron deficiency in the body, as a result of which there is a shortage of red cells and a problem with hair loss occurs. In addition, iron makes hair softer and firmer.

Iron helps to improve hair texture by increasing oxygen supply and nourishment to the hair follicles and scalp. When hair begins to fall out abnormally, then it should be understood that there is a lack of iron in the body. Before the condition worsens and begins to affect your appearance, add iron-rich foods to your diet.

To meet iron deficiency, include broccoli, beans, pulses, seeds, green leafy vegetables,  jaggery, kiwi, pomegranate, etc. in your diet.

Also Read: Best beard growth oil, Which will make the beard grow faster.


Magnesium is one of the main five elements necessary for the body. It is very important for the body to have an adequate amount of magnesium for its proper functioning. If there is a deficiency of magnesium in the body, initially you may get many signs such as feeling nauseous, fatigue, weakness and loss of appetite etc. 

Many studies have shown that magnesium deficiency greatly reduces hair growth. Magnesium promotes hair health, resulting in faster hair growth. To overcome the deficiency of magnesium, you should consume nuts, salmon, seeds and wild rice etc.

Omega-3 fatty acids

Fatty acids not only keep the skin but also the hair healthy. Omega-3 fatty acids are found in abundance in fish such as mackerel, salmon and sardines. By consuming them, the hair gets all the necessary elements. Although their best source is fish, but you can also replenish it with walnuts, avocados, chia seeds, kidney beans, linseed oil etc.


Although zinc will not increase your hair growth, but adding it to your diet will help you deal with the problem of dull hair and stop hair fall. The body does not naturally produce zinc. Hence it needs to be obtained from food or other dietary supplement.

Here are some natural sources of zinc, which can work wonders for hair health:

  • Seafood
  • Oysters
  •  Red meat and poultry
  •  Pumpkin Seeds
  •  Chickpeas
  •  Kasyu
  •  Almond
  •  Baked Kidney Beans
  •  Egg yolk
  •  Dairy and soy products


It is an essential nutrient found mainly in spinach, eggs and chicken. Selenium improves the production of enzymes that stimulate hair growth. Selenium also has antioxidant properties that control the damage of free radicals. It helps in maintaining your hormone levels and promotes hair growth. Non-vegetarian sources – Seafood, chicken, eggs and pork. A vegetarian diet, beans, peas, nuts, soy products and dried fruits contain high amounts of selenium.


Protein stimulates hair growth and hair is primarily made up of a protein called keratin. So if you are deficient in protein, then your hair will start breaking and becoming weak. It will be difficult to grow new hair and existing hair will also start falling out.

Also Read: To stay fit your diet chart should be like this

Among the vegetarian sources of protein, gram, peas, moong, lentils, soybean, kidney beans, cowpea, wheat, maize are prominent. Among non-vegetarian sources of protein, fish, eggs, milk and liver are good sources of protein. Soybeans have the highest amount of protein among plant foods.