Top 10 Foods to Prevent Hair Loss: Must-Try TCM Diet Therapy With This Key Ingredient

Hair is just as important to women as their skin—but common hair loss problems can be a real struggle. If you want to regrow hair, eating right is key. In this article, we’ll explore 10 foods that help prevent hair loss, along with 3 traditional Chinese medicine (TCM) remedies recommended to stop hair shedding.

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Understand the Cause Before Starting a Hair Loss Diet: Common Reasons Women Lose Hair

Thinking of trying hair loss–prevention foods? Not so fast! Before loading up on hair growth–boosting foods or supplements, it’s important to first identify what’s causing your hair to fall out.

There are many potential triggers for hair loss in women, and not all can be resolved simply through diet. However, understanding the root cause will help you choose the right treatment path.

1. Androgenetic Alopecia (Female Pattern Baldness)

Don’t assume only men suffer from a receding hairline. Women who experience hormonal imbalances or are going through menopause may also see a rise in male hormone (androgen) levels, leading to female pattern baldness.

Androgens can attack hair follicles. For women, this type of hair loss typically shows up as thinning on the crown, a widening part, and a gradual reduction in hair volume—ultimately slowing growth and potentially leading to near-total baldness.

2. Stress-Induced Hair Loss

Stress-related hair loss is also very common among women. Many modern women juggle multiple roles and responsibilities, often experiencing high emotional stress without proper ways to release it.

Excessive stress tightens scalp muscles and disrupts blood flow, preventing hair follicles from receiving nutrients. This type of hair loss often begins at the hairline and results in noticeable hair thinning and clumps of shedding.

3. Postpartum Hair Loss

Celebrity moms often make headlines for their postpartum hair loss struggles, but this condition is actually very normal. Most women experience significant hair shedding around the temples and hairline after giving birth, making ponytails appear visibly thin or bald.

During delivery, women lose a large amount of blood. Combined with sleep deprivation from newborn care, their metabolism and circulation suffer, depriving the scalp and hair follicles of nutrients. This weakens the scalp and hair, leading to increased hair loss.

4. Extreme Dieting

For many women, dieting is a lifelong pursuit. While there are healthy ways to lose weight, some choose extreme diets that deprive the body of nutrients essential for hair growth.

Protein, iron, and vitamins are vital for healthy hair, but restrictive diets cause these nutrients to drop drastically, weakening the hair. That’s why hair loss is a common side effect of crash dieting.

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Do Hair Loss Vitamins Really Work? 5 Essential Nutrients for Hair Regrowth

With so many causes of female hair loss, is there a one-size-fits-all solution? Some women turn to anti-hair-loss vitamins, hoping that nutritional supplements will maintain scalp and follicle health.

1. Protein

Keratin is the main structural protein in hair, and dietary protein is essential for keratin production. Many women who diet and cut out meat end up with protein deficiencies, which can negatively affect hair strength and growth.

2. Iron

Iron deficiency is one of the most common causes of hair loss in women. Iron plays a role in enzyme production and supports healthy cell growth. Since women lose blood monthly during menstruation, they’re more prone to iron deficiency—especially if their diets don’t replenish it.

3. Zinc

Zinc is key to hair health. It promotes the production of proteins and collagen, strengthens the hair shaft, and encourages growth while reducing breakage. Zinc also speeds wound healing, boosts nail growth, and supports the immune system.

4. Iodine

Iodine can support hair health by improving thyroid function. Healthy thyroid hormones contribute to darker, stronger hair and nourish hair roots. Women are more susceptible to thyroid issues, so iodine intake is especially important.

5. Vitamins

Multiple vitamins play important roles in maintaining healthy hair:

• Vitamin A helps keep hair follicles healthy.
• B vitamins promote scalp metabolism and circulation, reducing split ends.
• Vitamin C offers strong antioxidant benefits, balances scalp oil, and prevents clogged follicles.
• Vitamin E slows scalp aging and hair loss.

Are Hair Loss Supplements Effective?

Because so many nutrients are linked to hair health, many women worry they’re not getting enough and turn to supplements. But dermatologists often point out that relying solely on supplements shows no significant improvement in hair loss—and excessive intake can harm your health!

For example:

• Too much zinc may cause nausea, stomach pain, or diarrhea.
• Overconsumption of protein has been linked to increased risks of cardiovascular disease, stroke, or even cancer.
• Too much iron may lead to constipation or bloating.

So while nutrients can help prevent hair loss, it’s far better to maintain a healthy, balanced diet that provides what your body needs. If you’re already experiencing hair loss, don’t self-medicate with supplements—see a dermatologist for professional advice.

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Top 10 Popular Anti-Hair-Loss Foods: Even Miso Helps?

Instead of popping ten different supplements every day, why not adopt a healthier, more balanced diet? You can easily get hair-strengthening nutrients from common foods. Here are 10 highly searched anti-hair-loss foods that can help you grow shiny, healthy hair naturally:

1. Eggs

Eggs are packed with protein—perfect for supporting keratin production and hair strength. They’re also rich in vitamin B7 (biotin), often called the “hair growth miracle,” which helps promote faster hair growth.

2. Oysters

Oysters are a favorite not just for their taste and texture, but also because they’re loaded with zinc, which helps strengthen hair and speed up cell repair. Just don’t overeat—too much zinc can ironically trigger hair loss.

3. Avocados

This superfood is rich in vitamin E and healthy fats. Vitamin E is a powerful antioxidant that protects the scalp from aging and damage, while the unsaturated fats support cell regeneration and prevent hair loss. Since your body can’t produce these fats naturally, you need to get them from food.

4. Salmon

A fatty fish rich in Omega-3s and healthy fish oil, salmon supports dense hair growth and helps prevent shedding. Omega-3s also add shine and moisture to the scalp, reducing dryness.

5. Nuts

Many women snack on nuts between meals—and that’s a good habit! Nuts contain vitamin E, B vitamins, and healthy fats that nourish both scalp and hair, reduce shedding, and enhance shine.

6. Flaxseeds

Low-calorie yet nutrient-dense, flaxseeds are packed with vitamin E, fatty acids, zinc, and B vitamins—earning them a reputation as a “superfood” for hair. They support hair repair and growth, and help reduce hair fall.

7. Sweet Potatoes

A favorite diet food, sweet potatoes are not only filling but also aid hair growth. They’re rich in beta-carotene, which the body converts into vitamin A. This helps balance scalp oil production and supports thick, healthy hair.

8. Spinach

Loaded with folate, vitamin A, and iron, spinach nourishes the scalp by regulating oil production and preventing clogged follicles. Iron also helps red blood cell production, which improves blood flow to the scalp and supports hair growth.

9. Berries

Strawberries, blueberries, blackberries, and other berries are rich in vitamin C, which protects the scalp from oxidative damage and neutralizes free radicals. Vitamin C also boosts collagen production and helps the body absorb iron more effectively—both of which improve hair growth.

10. Miso

Surprisingly, even miso—Japan’s beloved fermented paste—can help with hair loss! Made from soybeans and rice koji, miso contains flavonoids, enzymes, and a high amount of protein, all of which support metabolism, hair formation, and antioxidant protection. Some women even eat miso to aid in weight loss!

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Popular Hair Loss Diet Remedies Online — Even Kitchen Rookies Can Do It!

Besides hair-friendly foods, many women search online for simple DIY recipes to improve scalp and hair health. According to traditional Chinese medicine (TCM), black-colored foods help nourish the liver and kidneys, improve blood and qi circulation, and promote hair growth and darker hair.

While some recipes may look complicated, the following three are not only easy to make but also effective in reducing hair loss and encouraging regrowth — even if you rarely cook!

1. Goji Berry Black Soybean Tea

Black soybeans are a common TCM remedy for hair loss. They help nourish the liver and kidneys, boost blood and qi, improve scalp circulation, and encourage healthy, strong hair growth.

Ingredients:

• 10g goji berries
• 15g black soybeans

Instructions: Rinse all ingredients, then add to 4 bowls of water. Boil on high heat for 10 minutes, turn off the heat, cover and steep for 10 more minutes before drinking.

2. Black Sesame Paste

Black sesame is a well-known hair tonic. Its natural oils help moisturize the scalp and reduce dryness. The easiest method is simply eating half a teaspoon daily to support healthy, dark hair.

Ingredients:

• Black sesame seeds (amount as needed)
• Honey or condensed milk (to taste)

Instructions: Dry-roast the sesame seeds in a pan until fragrant. Let cool, then mix with honey or condensed milk based on personal taste. You can spread it on toast or stir it into soy milk or regular milk.

3. Black Sesame Seaweed Tofu Salad

Seaweed is rich in iodine, fiber, and minerals, promoting healthy hair and metabolism. Tofu is packed with protein, helping generate hair cells and strengthen strands.

Ingredients:

• 1 pack of ready-to-eat dried seaweed
• 1 pack of silken tofu
• Black sesame seeds (to taste)
• Sesame dressing (to taste)

Instructions: Soak the seaweed in water for 30 minutes, then drain. Cut tofu into small cubes, combine with the rehydrated seaweed, drizzle with sesame dressing, and top with black sesame seeds.

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Editor’s Personal Hair Food Trials

1. Does Eating Black Sesame Powder Daily Promote Hair Growth?

Out of all the DIY hair growth recipes, starting with a spoonful of black sesame powder daily seemed the easiest and most sustainable. So, I began my experiment, hoping it would help ease my hair loss.

I bought a tub from a local health shop. It contained black sesame and black soybean powder. Right off the bat, it felt a little “heaty”...

I initially mixed a spoonful into soy milk every morning. But then I stumbled across tons of articles warning women about overconsumption of soy—how it might disrupt estrogen and lead to uterine fibroids. That freaked me out, so I switched from soy milk to plain hot water.

Unfortunately, black sesame powder is stubbornly unmixable—whether it’s soy milk or hot water, it always clumps. So... no point worrying about the base anymore.

I managed to get through about a third of the tub. Did it stop my hair loss? Not really. Regrowth? Nope. BUT—there are two noticeable changes:

• First, my scalp became oilier. I have a dry scalp with flakiness, and post-wash itchiness was my norm. But after a month of black sesame, my scalp felt more balanced and less itchy. Downside? My bangs became greasier too.
• Second, my digestion took a hit. My gut got super “heaty”—I went from regular bowel movements to rock-hard stools within a week! One spoon of sesame powder daily was enough to cause major constipation. No matter how many cooling foods I ate, it didn’t help.

Eventually, I saw a TCM practitioner who told me black sesame was far too “heaty” for my body. So... experiment over.

2. Drinking 2 Cups of Black Soybean Tea a Day

Next up, I tried drinking one packet of black soybean tea daily. Much simpler than sesame powder—just steep and sip. I found it milder, less “heaty.” I didn’t love the taste, but for the sake of my thinning hair, I endured it.

The effects kicked in fast.

Good news: My morning puffiness disappeared noticeably.

Bad news: I had to pee constantly. My lower back started aching. Not a great feeling.

My TCM doctor later told me that because I’m qi-deficient with weak kidneys, drinking too much diuretic tea could make things worse. Even “magic” teas shouldn’t be consumed daily without tailoring them to your constitution.

Honestly, most hair loss foods, recipes, and drinks recommend daily or 2-3x use. But for my weak constitution, I could barely manage a week before my body protested—black sesame caused constipation, black soybean tea over-drained my kidneys…

Sticking to one food over time just doesn’t feel scientifically sound. Even if you’re healthier than me, give it two or three months and something will go wrong.

According to my TCM doctor, herbal formulas work because they’re tailored, multi-ingredient, and adjusted over time. Relying on a single food for hair loss—without understanding your body—can easily backfire.

I have an imbalanced body constitution (excess above, deficiency below), which is apparently common among office workers. So I gave up the DIY food route and now stick to:

Herbal hair growth medicine + low-level laser therapy. After six months, the visible regrowth was impressive.

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TCM’s Approach: 3 Hair Loss Types & Corresponding Recipes

In TCM, there's a famous saying:

• “The liver stores blood; hair is its surplus. When hair falls, blood is depleted.”
• “The kidneys store essence; its manifestation is in the hair.” This means hair loss is strongly connected to liver and kidney health.

However, TCM categorizes liver-kidney-related hair loss into different types. Here’s a breakdown from a TCM doctor, along with three recommended recipes:

1. Excessive Hair Loss (Shi Tuo 實脫)

This includes oily scalp types like seborrheic alopecia and hereditary hair loss. It’s linked to internal damp-heat from poor diet (greasy, fried, spicy, cold foods), which damages the spleen and stomach and leads to oily buildup on the scalp.

Symptoms: Oily scalp, greasy dandruff, itching, hair loss starting at the crown, yellow tongue coating, fatigue, swelling.

Recommended Recipe: Spleen-Fortifying Damp-Clearing Soup

Ingredients:

• 38g each: tuckahoe (土茯苓), roasted hyacinth bean (炒扁豆)
• 19g each: raw rehmannia, coix seeds (raw & roasted), poria, Chinese yam
• 11g each: capillaris herb, corn silk
• 1 slice dried tangerine peel
• 300g lean pork
• 4L water

Method: Blanch the pork. Soak tangerine peel until soft. Soak all herbs for 20 mins. Add pork, bring to boil, then simmer on low for 2 hours. Season with salt.

2. Deficiency-Type Hair Loss (Xu Tuo 虛脫)

This refers to qi and blood deficiency, which fails to nourish the scalp. Common in women due to menstruation, childbirth, and hormonal imbalances.

Symptoms: Cold hands/feet, pale lips, dry scalp, brittle/yellowing hair, split ends, dullness.

Recommended Recipe: Hair-Nourishing Longan Brew

Ingredients:

• 75g dried longan
• 20 red dates
• 38g mulberries
• 75g processed fleeceflower root (shou wu)
• 19g goji berries
• Honey to taste
• 900ml water

Method: Soak fleeceflower root, mulberries, dates, and goji in water for 20 mins. Simmer on low for 40 mins, strain, then add longan and honey. Cook until syrupy.

3. Dry-Type Hair Loss (Zao Tuo 燥脫)

Common among younger people who frequently eat “heaty” foods like fried, fatty, or spicy items. This leads to excess heat rising to the scalp, drying it out and causing hair to fall out in patches.

Symptoms: Dry eyes/mouth, dark yellow urine, constipation, red itchy scalp, clumped hair loss.

Recommended Recipe: Black Hair Soup

Ingredients:

• 188g fleeceflower root
• 19g each: goji, dodder seed, ophiopogon, glehnia, polygonatum
• 150g black beans
• 5 black dates
• 300g lean pork
• 4L water

Method: Soak black beans for 20 mins. Blanch pork. Soak all herbs for 20 mins with water. Boil together, then simmer for 2 hours. Season with salt.

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Hair Foods Help—But Targeting the Root Cause Is Key!

No matter how many foods or TCM remedies you try, they’re only supportive. Diet alone can’t fully resolve hair loss, and overdoing it may even harm your health. Balance is everything.

The most effective strategy? Target the root cause and stop hair loss at the source.

A proven treatment like Perfect Medical’s F8 Hair Regrowth Treatment uses medical-grade soft laser tech to restore scalp and follicle health. The laser penetrates deep into the skin, reactivating blood circulation and stimulating hair growth for stronger, smoother strands.

F8 not only prevents further loss—it enhances blood flow to the scalp, delivering nutrients directly to the roots. Paired with a world-class growth serum, it also balances oil levels and leaves your scalp fresh and revitalized.

Still losing hair despite all those “hair foods”? Time to consult a specialist! Sign up online for a free trial of Perfect Medical’s F8 treatment, including:

• Expert hair/scalp analysis
• A take-home laser comb for at-home care

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