Diet Chart for Hair Fall Control
Healthy and shiny hair begins with a well-balanced diet supplemented with essential nutrients. This diet chart for hair Fall control is designed to provide the necessary vitamins, minerals, and proteins that help promote hair health. There is a special selection of foods that you will need to incorporate into your daily meals to combat hair fall, improve texture, and stimulate further hair growth.
Best Diet Chart for Hair Fall Control-
| Time | Vegetarian Option | Non-Vegetarian Option |
| 6:30 AM (Morning Drink) | Warm water with lemon or soaked fenugreek seeds (1 tsp fenugreek seeds) | Warm water with lemon and honey (1 glass) |
| 7:30 AM (Breakfast) | Option 1: Oats with chia seeds, almonds, and banana (1 bowl)
Option 2: Multigrain paratha with curd (1 paratha, 1 cup curd) |
Option 1: Boiled eggs with avocado toast (2 eggs, 1 slice of toast) Option 2: Scrambled eggs with whole wheat toast (2 eggs, 1 slice of bread) |
| 10:30 AM (Snack) | A handful of nuts like almonds, walnuts, and seeds (chia, flaxseeds) | A small serving of grilled chicken (50g) with a side of cucumber slices |
| 1:00 PM (Lunch) | Option 1: Brown rice with dal and sautéed spinach (1 cup rice, 1 bowl dal)
Option 2: Quinoa salad with paneer and mixed veggies (1 cup quinoa, 100g paneer) |
Option 1: Grilled fish (salmon or mackerel) with brown rice and spinach (150g fish, 1 cup rice) Option 2: Chicken curry with whole wheat chapati and mixed salad (150g chicken, 1-2 chapati) |
| 4:00 PM (Snack) | Fresh fruit salad with berries, papaya, and apple (1 cup) | Greek yogurt with chia seeds and honey (1 cup) |
| 6:30 PM (Evening Drink) | Herbal tea with ginger or green tea (1 cup) | Coconut water (1 glass) |
| 8:00 PM (Dinner) | Option 1: Stir-fried vegetables with tofu (1 cup stir-fry, 100g tofu)
Option 2: Mixed vegetable soup with chapati (1 bowl soup, 1-2 chapatis) |
Option 1: Grilled chicken or fish with steamed vegetables (150g protein, 1 cup vegetables) Option 2: Chicken stew with whole grain bread (1 bowl stew, 1 slice bread) |
| 9:30 PM (Before Bed) | Warm milk with turmeric or chamomile tea (1 cup) | Warm milk with turmeric (1 cup) |
Best Food for Hair Growth in India
- Almonds, Walnuts, and Flaxseeds: As rich in omega-3 fatty acids, they look after nourishment to the hair follicles and provide great hair growth.
- Spinach: High iron content with folate and vitamin C ensures oxygenation of blood that stimulates hair growth.
- Eggs: An excellent protein and biotin source that is essential for hair growth and strength.
- Sweet Potatoes: Sweet potatoes are rich in beta-carotene that the body converts to sebum, the natural oil to moisturize the scalp.
- Berries: Berries are rich in antioxidants and vitamin C and are considered beneficial to increase collagen, hence making hair stronger.
- Chia Seeds and Flaxseeds: Rich in omega-3, they are conducive to enhancing circulation in the scalp and reducing inflammation that may lead to hair loss.
- Avocados: Avocados are rich in healthy fats, thus helping balance the amount of natural oil on the scalp, which is essential for hair.
- Legumes (Lentils and Beans): The legumes are full of plant-based protein and iron, which help to structure the hair and prevent hair fall.
- Fish (Salmon, Mackerel, Sardines): The fish are rich in omega-3 fatty acids. They are essential for shiny and strong hair.
Best Nutrients for Hair –
- Protein: Hair is basically formed by keratin, which is a type of protein. Adequate intake of protein is required for healthy and strong hair. Include eggs, lentils, and fish in your diet.
- Biotin (Vitamin B7): It is another vitamin that plays an important role in hair development. Some foods rich in biotin include eggs, almonds, and sweet potatoes.
- Iron: It allows the blood to carry iron towards the hair follicles, which enables your hair to grow robustly. Spinach, beans, and red meat are all good ones.
- Vitamin A: This helps in the production of sebum, which keeps the hair well moisturized. Sweet potatoes, carrots, and spinach are all excellent sources.
- Vitamin C: This vitamin supports collagen in strengthening hair strands. Citrus fruits, berries, and bell peppers.
- Omega-3 Fatty Acids: These can bring a healthy scalp. Add fish, flaxseeds, chia seeds, and walnuts.
- Zinc: It assists in hair growth as well as repair. Good foods are beans, nuts, and whole grains.
Do’s:
Foods That Are Good for Your Hair –
- Leafy Greens: It contains iron that’s readily mobilized to promote hair growth.
- Eggs are one of the richest sources of protein and biotin, which strengthens the hair and reduces breakage.
- Nuts like almonds and walnuts can be completely filled with omega-3s and zinc, thus good for hair.
- Berries are antioxidants; they help protect hair follicles and prevent damage while promoting collagen.
- Avocados: Rich in healthy fats and vitamin E, they cleanse the scalp as well as hair.
- Legumes: Lentils and beans contain plant-based protein, iron, and biotin that strengthen hair.
- Whole Grains: With zinc, B vitamins, and iron, whole grains support hair growth and strength.
Don’ts:
Foods to Avoid for Healthy Hair
- Sugar-Rich Foods: Sugar levels increase the risk of losing hair and a diseased scalp. Avoid sweet snacks and soft drinks.
- Fried Foods: Greasy foods can clog pores in your scalp and cause hair loss.
- Excessive Dairy: Overlooking an excess of dairy can cause inflammation of the scalp and dandruff.
- Processed Carbs: Foods like white bread, pasta, and baked goods can cause a spike in insulin levels, which is a known cause of hair thinning.
A healthy diet rich in proteins, vitamins, and good fats can contribute to wonderful hair. This best diet plan for hair growth will encourage the inclusion of nutrient-rich foods such as nuts, seeds, leafy greens, and eggs and banish all sugary and processed foods that could damage hair health. Following this diet plan for hair will help you obtain thicker, shinier, and stronger hair naturally.
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In conclusion, Homeo Care Clinic offers a holistic approach to treating the disease. The remedies mentioned above can treat the underlying causes of the condition and offer relief from the discomfort. However, it is important to consult a qualified homeopathic practitioner for the correct dosage and duration of treatment. Homeo Care Clinic provides comprehensive care for various ailments and offers customized treatment plans based on individual requirements.
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