Balanced Diet Plan For Hair Care
To promote healthy hair growth and maintain strong, lustrous hair, you can follow a balanced diet that includes the following nutrients:
- Protein: Hair is primarily made up of a protein called keratin. Include protein-rich foods in your diet, such as:
- Lean meats (chicken, turkey, lean beef)
- Fish (salmon, tuna)
- Eggs
- Greek yogurt
- Legumes (beans, lentils)
- Nuts and seeds (almonds, walnuts, flaxseeds)
- Iron: Iron deficiency can lead to hair loss. Incorporate iron-rich foods into your diet:
- Lean meats
- Spinach and other leafy greens
- Lentils and beans
- Tofu
- Quinoa
- Omega-3 fatty acids: These healthy fats promote hair health and scalp nourishment. Include foods rich in omega-3s, such as:
- Fatty fish (salmon, mackerel, sardines)
- Flaxseeds
- Chia seeds
- Walnuts
- Vitamins and antioxidants: These help protect and nourish the hair follicles. Include foods rich in the following vitamins:
- Vitamin A: Carrots, sweet potatoes, spinach, kale, mangoes
- Vitamin C: Citrus fruits (oranges, lemons), berries, bell peppers
- Vitamin E: Almonds, sunflower seeds, spinach, avocados
- Biotin: Biotin is a B vitamin that supports healthy hair growth. Include biotin-rich foods, such as:
- Eggs
- Salmon
- Almonds
- Sweet potatoes
- Zinc and Selenium: These minerals are essential for hair health and growth. Include foods rich in zinc and selenium:
- Shellfish (oysters, shrimp)
- Pumpkin seeds
- Chickpeas
- Brazil nuts
- Hydration: Drink plenty of water to keep your hair hydrated and prevent dryness.
In addition to a nutritious diet, remember to practice good hair care habits, such as using gentle shampoos and conditioners, avoiding excessive heat styling, and protecting your hair from harsh environmental factors. Regularly trim your hair to prevent split ends and maintain its health.
Hair Care
Over the last decades, hair care is one of the main concerns that has popped up.
A few common hair problems that are faced are:
1. Dandruff. Dandruff causes the scalp to produce white flakes.
2. Hair Loss. It is the most common hair problem that can happen to anyone.
3. Split Ends. Division of hair shafts from the end refers to split ends.
4. Frizzy Hair.
5. Damaged Hair.
6. Premature Greying.
7. Hair Breakage.
8. Greasy Hair.
Causes of Hair Issues
To plan effective treatment and diet, it is of utmost importance to find out what exactly is the reason for hair issues
Some of the common reasons are:
1. Heredity
2. Age-related
3. Too much usage of chemical-based products/treatments
4. Scalp hygiene
5. Health complications/ conditions
6. Stress
7. Inadequate or deficient diet
8. Less water intake
Steps To Plan the Diet for HAIR CARE
1stSTEP-is to understand the root cause of the hair problem by assessing the lifestyle parameters
2ndSTEP is to identify the clinical status of the individual, as in if the person has any specific micronutrient deficiency.
3rdSTEP-to plan a balanced diet with all the food groups
4thSTEP –to calculate the adequate water requirement
5thSTEP-to assess the stress levels and sleep cycle of the individual
6thSTEP-to assess the physical activity of the person
7thSTEP –To assess the weather/ climate/ air quality index where the person lives.
Certain Micro Nutrients to Be Seen For!!
•Biotin
•Riboflavin
•Folate
•Vitamin B12
•Vitamin C and A
•Iron
•Vitamin D
•Biotin requirements -Anyone age 10 years or older should get between 30 and 100 mcg per day
•Biotin-rich foods to eat
Organ meats, such as liver or kidney
Egg yolk
Nuts, such as almonds, peanuts, and walnuts
Soybeans and other legumes
Whole grains
Bananas
Cauliflower
Mushrooms
Sample Balanced Diet Plan
Breakfast
multi-grain bread sandwich –2 slices
(Filling 1: add cucumber, tomato, broccoli, and bell peppers, mix in hung curd, and apply on bread slices,
Filling 2: paneer, cucumber, tomatoes
Filling 3: cucumber, tomato
Filling 4: Saute paneer) –2 slices
Or veg poha/ upma/oats/ daliya/ quinoa-1 big bowl
Or besan cheela/ suji cheela–2 small
Or oats smoothie with nuts and fruits soaked overnight in almond milk –1 big bowl
Can add cocoa powder or protein powder ( optional)
Mid-morning
1 cup green tea
Or 1 seasonal fruit
Lunch
1 multi-grain chapatti or 2-3 serving spoon rice + any green color veg
Or 1 big or 2 small pane rand veggie ( roll made –chapatti)
Or 3 idli sambhar+ coconut chutney
Or khichadi( quantity of dal should be more than white rice and can add veggies too)
Or vegetable pulao–1 bowl
Early evening
Green tea, can add lemon to this
Or coconut water
Snack
Roasted black chana
Or roasted makhana
Or boiled corns
Or a fistful of nut and seed mix
Or any option for breakfast
+ a tsp of unroasted flax seeds
Before dinner
2 glass water
Dinner
homemade soup-Must have at least 3 days a week-tomato soup, broccoli soup, mixed veg soup
Or stir-fried vegetables –a bowl
Or a bowl of dal with a bowl of veggies + 1 chapati-
Or Grilled paneer/ tofu with mint chutney–200 grams
Or a bowl of veggie oats –a small bowl
After an hour
Green tea
Bedtime
A glass of water + ¼th tsp CINNAMON POWDER
Few Home-Based Tips To Take Hair Care
•Jaggery with methi seeds-apply this paste on the scalp for stronger, lustrous and prevents graying of hair –once in 15 days
•Jaggery with alive promotes hair growth
•Dried curry leaf powder mixed with coconut oil and massage
•Fenugreek seed powder mixed with mustard oil and apply
•Raw egg white and yolk apply and leave for an hour
•Work on gut health-If anyone is facing bloating/ acidity/ constipation-than that is the concern and need to be fixed
•Have pre and pro-biotic –great to work for gut health
•Omega 3
•Biotin B7, B complex, vitamin E, B 12, iron, zinc
•Good protein, good bioavailable proteins to be included in the diet
•Apply garlic juice, leave for an hour, and then wash
•Onion juice-apply and leave for an hour and then wash
•Coconut oil, leave overnight-do this 2-3 times a week
•TIP!! OIL MASSAGE ONCE IN A WEEK IS A MUST FOR HAIR CARE
Other Lifestyle Factors To Be Taken Care For Hair Health
•Keep a check on good quality sleep
•Keep a check on stress levels
•Keep a check on water intake for the day
•Keep yourself active.
June 17, 2023
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