What your hair thinning may say about your eating habits

Hair loss and hair thinning is unfortunately more common than we’d think. Approximately 35 million men and 21 million women suffer from hair loss beginning as early as 35 years of age. There are many things that can cause hair loss. Some of the most common cases include:

  • Genetics
  • Trauma
  • Infection
  • Chemotherapy
  • Hypothyroidism
  • Hormonal Imbalance

Another major reason for hair loss is nutritional deficiencies. We’ll explore more about nutrients that may be causing hair loss or hair thinning, and how Pure Plates can help to prevent hair loss.



Iron deficiency is one of the most common reasons for hair loss in both men and women. A lack of adequate iron may disrupt hair growth, therefore causing overall hair thinning. Vegetarians and vegans are at increased risk of iron deficiency as meat is high in iron. Other sources of iron outside of meat include leafy green vegetables, iron-fortified cereals, beans, and dried fruit. 

Some of our favorite iron-rich foods at Pure Plates include:

Vitamin D

Vitamin D also plays an important role in hair growth. Research shows that adequate vitamin D can promote hair regrowth in those with a previous vitamin D deficiency. Those with hair loss are also more likely to be deficient in vitamin D. Some of the top vitamin D containing foods are tuna, salmon, mushrooms, and eggs. 

High vitamin D meals at Pure Plates include: 



Zinc is a mineral that can also impact hair loss and thinning. It’s necessary for cell growth, division, and repair, making it a crucial nutrient in hair growth. Zinc deficiency can lead to hair loss, research shows. Foods high in zinc include red meat, grains, and fortified breakfast cereals.

Some of our favorite meals high in zinc at Pure Plates are:


Calorie restriction is another reason for hair loss or thinning. All parts of our body, including hair cells and follicles, need adequate fuel in order to function properly. Therefore, a restriction of calories can impact the energy supply to hair follicles. Research shows that low-calorie diets can result in hair loss.

Regardless if your goal is to maintain weight, lose, or gain weight, or maybe your goal doesn’t even surround weight, it’s important to make sure you’re adequate fueling your body appropriately. You can understand if you’re obtaining adequate calories based on your energy levels each day, how you’re feeling, and signs such as hair loss. 

Focus on the quality of the foods that you’re consuming rather than calories itself can also get you in the right mindset of nutrition. Pure Plates creates balanced and energized meals to provide you with adequate calories while also reaching your nutrition goals.


Similar to calorie restriction, protein restriction can also lead to hair thinning. Protein is made up of building blocks called amino acids. Hair needs these amino acids to be able to build properly and therefore inadequate stores may lead to decreased hair growth. We recommend focusing on high-protein foods at every meal and snack, unless you’ve been otherwise told by a healthcare professional. Some of our favorite high protein foods include meat, fish, dairy, beans, nuts, and legumes. Signs of protein deficiency include loss of muscle mass, a bigger appetite, infection, or hair loss. Pure Plates offers lots of protein-rich options to make healthy eating easier and more convenient for you.

Overall, many factors impact hair loss and thinning. Nutrient deficiencies, as described above, are some of the common reasons for hair loss. Your food intake, unlike certain medical diagnoses, are in your direct control. If you’re struggling with what to eat, building consistency in your eating habits, or confidence around your food choices, try Pure Plates to save time, money, and effort in your eating habits.