Hair loss is a common problem in this generation. The cause of hair loss is unhealthy food. We eat anything – unhealthy and unhygienic food from cafes, street food and the local market. When our body does not consume nutrients in the right way, it may create a big problem for our body.
If you are suffering from a hair loss problem, then you should consume healthy food like green vegetables, dry fruits, milk, fruits and their juices, etc. In the new generation, white hair is also a big problem. The main cause of this problem is a lack of B12. It is the most important nutrient for hair.
For healthy and thick hair, you should follow a healthy diet in your daily routine and also use natural products for your hair, like onion oil.
Diet chart for healthy hair:
With a healthy diet, you can make your hair healthy and also control your hair loss problem. If you are following a good, healthy diet but your hair is not good, then you should contact a personalised hair loss treatment planner.
There is a good and healthy diet chart for you:-
|
Time of Day |
Food Items |
Benefits for Hair |
|
Early Morning |
Warm water with soaked almonds or walnuts |
Improves circulation, nourishes hair roots |
|
Breakfast |
Eggs / Oats / Whole-grain toast with fruits |
Rich in protein, biotin, and fiber |
|
Mid-Morning |
Fruits (orange, berries, apple) |
Vitamin C boosts collagen and iron absorption |
|
Lunch |
Spinach, lentils, brown rice, curd |
Iron, protein, probiotics for scalp health |
|
Evening Snack |
Seeds (flaxseed, chia, pumpkin) |
Omega-3 and zinc strengthen hair |
|
Dinner |
Grilled vegetables, paneer/fish, roti |
Protein and vitamins repair hair follicles |
|
Before Bed |
A glass of milk |
Calcium and protein for hair growth |
Key Nutrients for Hair Growth:-
1. Protein: Builds hair structure (keratin)
2. Iron: Improves blood flow to hair follicles
3. Biotin & B-vitamins: Support hair strength and growth
4. Vitamin C: Helps absorb iron and boosts collagen
5. Vitamin A: Keeps scalp moisturised
6. Omega-3 fatty acids: Nourish the scalp and reduce inflammation
7. Zinc & Selenium: Support tissue growth and repair
Healthy Foods for Hair Growth:
1. Spinach, fenugreek, kale, etc. – These green leafy vegetables are very good sources of iron, folate, and vitamin C, which are all necessary for good hair growth.
2. Orange, apple, berries, papaya, etc. – These fruits are high in antioxidants and vitamin C, which allows you to produce collagen.
3. Almonds, walnuts, cashews – These dry fruits and nuts are great sources of biotin, Vitamin E, and healthy fats
4. Flaxseed, chia seeds and pumpkin seeds – All these seeds are high in omega-3s and zinc.
5. Milk, curd, paneer – Dairy Products are very good sources of Calcium, protein and B12
6. Eggs – Eggs provide a high-quality source of protein and biotin, which are both great for hair growth.
7. Fish, such as salmon and tuna – these fish are rich in omega-3 fatty acids and vitamin D.
8. Lentils (dal), chickpeas and rajma – All these pulses have plant-based protein and iron.
9. Juices made from vegetables and fruits – Juices promote absorption of vitamins and minerals and help with hydration of the scalp.
10. Onion Oil and Coconut Oil – Oils made from these two substances help support healthy scalps and reduce hair loss.
