Men and women often experience hair loss for different reasons.
For most men, hair loss is hereditary. In contrast, women are more likely to suffer from hair loss due to hormonal imbalance. Other common causes of hair loss in both genders include underlying health conditions, emotional stress, and lifestyle factors.

For women, as estrogen levels gradually decline with age and androgen levels increase—especially during menopause—the body’s hormones fall out of balance. At this stage, hair follicles become more sensitive to androgen, leading to hair shedding. In addition, frequent bleaching, excessive dieting, and chronic stress are also major triggers of hair loss in women.

Typically, women lose hair along the hair parting or crown, whereas men tend to experience hair loss at the hairline and the top of the head.

To maintain healthy hair and reduce shedding, it is essential to provide the body with key nutrients such as protein, omega-3 fatty acids, iron, zinc, vitamin A, B vitamins (B6, B7, B12), vitamin C, and vitamin D.

You can find these nutrients in the following 6 hair-friendly foods:

1. Almonds

Almonds are rich in vitamin E, a powerful antioxidant that promotes blood circulation to the scalp, supporting healthy hair growth. They are also packed with plant-based protein and unsaturated fats, both of which provide overall health benefits and nourish hair from within.

2. Pumpkin

Pumpkin is high in beta-carotene, which the body converts into vitamin A. This nutrient is vital for scalp and hair health, helping to prevent dryness, dandruff, and dullness.

According to a study published in Evidence-Based Complementary and Alternative Medicine, pumpkin seed oil has also been shown to reduce hair loss.

3. Black Beans

Black beans are loaded with nutrients that support hair growth. They are a rich source of plant-based protein, which helps lower the risk of hair loss. Additionally, their iron and zinc content stimulates new hair growth.

Other legumes can also be added to your diet to provide similar benefits and nourish hair from the inside.

4. Eggs

Eggs are an excellent source of protein, which strengthens and nourishes hair. They are also rich in biotin, an essential nutrient for the production of keratin, helping maintain thick, healthy hair.

5. Oysters

Oysters are high in both protein and zinc. Zinc, in particular, helps regulate androgen production in the body. When hormone levels are unbalanced, hair follicles become more sensitive to androgens, causing hair to shed. Getting enough zinc helps minimize this risk.

6. Chia Seeds

Chia seeds provide multiple health benefits, from aiding digestion to offering antioxidant protection. They are especially rich in fatty acids that encourage hair growth.

In fact, a study published in the Journal of Cosmetic Dermatology found that 120 women who consumed omega-3 and omega-6 fatty acids experienced reduced hair shedding and increased hair density.