The hair-fall diet: what to eat, what to skip
Topical care is half the story. Feed the follicle from the inside.
Protein first
Hair is keratin, a protein. Chronic under-eating of protein pushes follicles into rest. Aim for a palm-sized protein portion at two meals: dal with rice, paneer, eggs, curd, soya or fish.
The four nutrients that matter most
Iron and ferritin, vitamin D, zinc, and B12. Diffuse hair fall in Indian women is very often low ferritin; in vegetarians it is often B12. These are cheap blood tests and worth doing before you buy anything.
What to cut
Crash dieting and very low-calorie phases cause shedding two to three months later — the delay is why people rarely connect the two. Sudden high sugar loads also worsen scalp inflammation.
Timeline
Diet corrections show on the scalp after roughly three months, because that is how long the follicle takes to cycle. Pair it with weekly oiling and a gentle wash routine so you are not losing on the outside what you are rebuilding on the inside.
- Protein first
- The four nutrients that matter most
- What to cut
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