DIET PLAN FOR HAIR AND SKIN CARE
A healthy diet plays a crucial role in maintaining the health of your hair and skin. Including nutrient-rich foods in your diet can promote hair growth, strengthen your hair, and improve the condition of your skin. Here’s a diet plan that focuses on nourishing your hair and skin:
- Protein-rich foods:
- Lean meats (chicken, turkey, fish)
- Eggs
- Greek yogurt
- Legumes (beans, lentils)
- Nuts and seeds
Protein is essential for hair and skin health as it provides the building blocks for keratin, which is the protein that makes up your hair and nails. It also helps in the production of collagen, which is important for skin elasticity.
- Omega-3 fatty acids:
- Fatty fish (salmon, mackerel, sardines)
- Flaxseeds
- Chia seeds
- Walnuts
Omega-3 fatty acids have anti-inflammatory properties and help in maintaining healthy hair and skin. They also keep your scalp moisturized and may alleviate dryness and itchiness.
- Fruits and vegetables:
- Berries (blueberries, strawberries, raspberries)
- Citrus fruits (oranges, grapefruits, lemons)
- Dark leafy greens (spinach, kale)
- Carrots
- Sweet potatoes
- Bell peppers
These foods are rich in antioxidants, vitamins, and minerals that support hair and skin health. They help combat oxidative stress, boost collagen production, and promote a youthful appearance.
- Whole grains:
- Brown rice
- Quinoa
- Oats
- Whole wheat bread
Whole grains provide complex carbohydrates and fiber, important for maintaining stable blood sugar levels. Unstable blood sugar levels can contribute to skin problems such as acne.
- Healthy fats:
- Avocados
- Olive oil
- Coconut oil
Healthy fats are essential for maintaining skin moisture and elasticity. They also help in the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K.
- Hydration:
- Water
- Herbal teas
Staying hydrated is vital for healthy hair and skin. Drink an adequate amount of water throughout the day to keep your body and skin hydrated.
It’s important to note that everyone’s dietary needs may vary, so consider consulting a healthcare professional or a registered dietitian for personalized advice tailored to your specific requirements. Additionally, a balanced diet should be complemented by a consistent skincare routine and other healthy lifestyle habits for optimal results.
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
SKIN CARE
•Whendead skin cells build up on the outer layers of your skin, it can cause your skin to look dull, dry, and flakey, and can even clog your pores
•Most dermatologists agree that dull skin is often caused by dryness and one of the most popular reasons for dry skin, is not exfoliating enough or not exfoliating properly. Dry skin left on your face after it breaks down needs to be removed in order to allow new, glowing cells to come forward.
•Acne occurs when the pores of your skin become blocked with oil, dead skin, or bacteria. Each pore of your skin is the opening to a follicle. The follicle is made up of hair and a sebaceous (oil) gland. The oil gland releases sebum (oil), which travels up the hair, out of the pore, and onto your skin.
Main factors cause acne:
1. Excess oil (sebum) production
2. Hair follicles clogged by oil and dead skin cells
3. Bacteria
4. Inflammation
5. Too acidic or spicy or oily diet
6. Including too much sugar in the diet
7. Too much stress
8. Lack of sleep / Less water intake
Diet Planning And Lifestyle Tips For Skin Care
1st step-plan is a balanced diet as per the age, weight, height, and medical conditions ( if any)
2ndstep-plan adequate water intake throughout the day, as the water is the medium which acts as a medium to flush out the toxins from the body
3rdstep-increase or involvement in physical activity which increases the blood circulation and oxygen uptake by the cells and which better circulation skin becomes better
4thstep-work on having more of an alkaline-based diet
5thstep –work on sleep and stress levels
6thstep –consider going gluten-free or dairy-free in case of any gut issues or in case of medical conditions like PCOS or hormonal issues
Nutrients For Growing Skin
Sample Diet Plan For Skin Care
Early morning
Overnight soaked raisins and kesar strands
Breakfast
Eggs with gluten-free bread/
Smoothies –veg or fruits
Veg juice with poha/ upma or porridge
Mid-morning
Coconut water with seeds ( mix)
Or fruit juice
Or seasonal fruit ( vitamin C-rich foods work great)
Lunch
A balanced meal with chapatti or rice
A bowl of seasonal vegetables ( avoid starchy veggies)
A bowl of dal/ curd / or veg raita
Evening snack
Tea/coffee ( though caffeine should be in very limited amounts in the diet)
Green tea
Or herbal tea with healthy, un-fried snacks
Before dinner
Home-made soup/ or salad bowl( if hungry)
Dinner
A balanced meal with no sugar ( in the form of sweets)
Do’s and Don’ts
•Avoid sugars as much as possible as they accelerate the aging process and are responsible for acne as well
•Avoid having too spicy foods.
•Instead use more herbs in the diet like ginger, mint, garlic, coriander, oregano, parsley, black pepper, lemon juice
•Avoid having too many dairy products in the diet
•Avoid smoking and alcohol
•Eat a minimum of five portions of fruit and vegetables every day.
•Eat enough vitamin C.
•Don’t crash diet.
•Stock up on selenium.
•Eat enough vitamin E.
•Drink 8-10 glasses of water a day.
•Eat some healthy fat.
•Opt for omega-3.
June 17, 2023
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