Nutritionists in Taiwan and India recommend a balanced diet to support hair‑follicle health and curb hair loss. Taiwanese dietitian Tsai Yi‑fang emphasizes that protein, vitamin D, iron and zinc are essential nutrients; she advises regular consumption of eggs, fish, lean meats, tofu, seafood (especially oysters), leafy greens, nuts and olive‑type oils, while limiting refined sugars, highly processed foods and excess saturated fat. She also notes that blood tests should precede any supplement use.
Indian experts add eight specific foods that supply these nutrients: amla (Indian gooseberry), spinach, sprouted mung beans, chia seeds, walnuts, paneer (cottage cheese), salmon and curry‑leaf powder. The foods provide iron, protein, omega‑3 fatty acids, vitamin D, B‑vitamins and antioxidants, all of which help maintain a healthy scalp and hair‑growth cycle. Both sources stress that dietary changes, rather than cosmetic products, are key to improving hair health.