The nutrients we take in are a large part of our hair health. Our diet plays an intricate roll as a contributing factor to baldness. It’s important for us to get the proper amount of protein, vitamins A, B5, C, D, and E, omega-3 fatty acids, copper, zinc, iron, potassium, folic acid, and biotin, among other vitamins and minerals. Deficiencies in nutrients, vitamins, and essential fats can cause hair loss for men and women.

Fast Food and Baldness

It’s a no brainer that Americans love their fast food. We consume millions of fast-food meals every day. Studies done by universities have shown that up to 20% of Americans eat while driving, and over 25% eat fast food at least once a day, and for a good reason. It’s less expensive and a quick option for people on the go. In fact, fast food is so prominent, that it has become a symbol of our culture. It’s also a largely unknown cause of baldness for many Americans.

What many Americans don’t realize is the link between fast food consumption and nutritional deficiency. Fast food restaurants often show up on health studies as lacking important micronutrients. Eating food is our main source of micronutrients and even if you take supplements, it won’t not cover the necessary nutrient intake recommendations our bodies, and scalps, need to stay healthy.

Although eating fast food once in a while won’t have any negative effects, the problem is this type of food, due to high salt and saturated fat content, is very often addicting and eaten in excess. It’s wide popularity and availability often mask the negative realities surrounding consuming this type of food in our diet. Excessive consumption of this food will create the nutrient deficiencies which can lead to hair loss.

Changing Your Diet

If you have hair loss and are concerned about how you can avoid losing more hair and have a healthier scalp, then your diet is the first place you should look. A change in your diet to one that includes eating a variety of well-balanced foods can have an immediate impact on your body receiving the nutrients it needs to prevent hair loss.

Researchers have identified five key nutrients that are central to our scalp health. These are all nutrients from inside the foods we eat on which stand out as most important for our hair. They are iron, omega-3 fatty acids, vitamin C, vitamin E, and biotin.


Getting more iron into your diet is easy. Eating leafy greens like spinach, most nuts, and natural, fresh red meats are the best and most convenient way to get this essential nutrient. Without iron, your hair can start to dry out and eventually thin.

Omega-3 Fatty Acids

Healthy omega-3 fatty acids can be found in fish. Fresh fish like tuna and salmon are highest in this type of fatty acid. The omega-3 fatty acid is central to keep hair looking its fullest.

Vitamin C

Most people know vitamin C is found in citrus fruits such as the orange. Did you also know you can find vitamin C in dark leafy vegetables, peppers, and cauliflower? Potatoes, cantaloupe, tomatoes, and a variety of other fruits and veggies are rich in the vitamin as well. In addition to preventing hair loss, the right intake of vitamin C can also encourage new growth on the scalp.

Vitamin E

Vitamin E is often found in food products with a healthy dose of plant fat such as almonds, avocados, and olive oil. Sunflower seeds and sweet potatoes are also identified as a good source of vitamin E as well. Studies show that incorporating these foods into your diet can increase hair growth and keep existing hair healthy.


The nutrient biotin reduces hair loss and slows balding. Biotin, like vitamin E, is found in almonds, sweet potatoes, and avocados. Biotin can also be found in bananas and peanut butter.

While sometimes baldness is inevitable. Eating fast food will certainly accelerate hair loss and in the process damage healthy hair. By limiting our trips to fast food restaurants and eating more nutrient rich foods makes it easy to keep your hair healthy and prevent early or unnecessary balding.

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