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BEST DIET PLAN FOR HEALTHY AND DANDRUFF FREE HAIR

Diet plays an important role in healthy hair and can help stay strong and shiny. Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. Protein is the building block of hair growth because of hair follicles are made of mostly protein. Vitamin A, C, B6, and B12 provide excellent nourishment for the scalp and hair growth with plenty of fresh fruits and vegetables, especially citrus fruits. Omega-3 and folic acid are important parts of healthy hair. A lack of protein, iron and zinc in the diet can lead to damaged hair and a dry, flaky scalp. Thyroid disease, anemia, protein deficiency, chemotherapy, and low vitamin levels may cause hair loss and flaky skin on the scalp.

Best Diet Plan for Healthy and Dandruff Free Hair

DIET PLAN

EARLY MORNING

A glass of water - ½ tsp of chia seed / Aloe-Vera / Amla juice / Fenugreek water

BREAKFAST

Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Oats / Veg idli / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Prantha Stuffed / Suji Pancake / Moong Dal pancake / Brown Bread Sandwich / Besan Pancake (gram Flour) Milk / Yogurt / Buttermilk + 2 egg white part only 6-8 Soaked Almond + 2 Dates

MID-MORNING

Fruit salad / Coconut water/ Sprouts / Green tea

LUNCH

Plain chapatti / mixed chapatti / Boiled Rice / Veg Pulao / Vegetable + Dal + Curd + Salad

EVENING

Milk shakes with nuts / Smoothie with chia seeds / Roasted Chana / Sprouts / Rice flakes Snack

PRE-DINNER

Veg / Chicken Soup (Home-made)

DINNER

Plain chapatti / mixed chapatti / Boiled Rice / Vegetable + Dal+ Salad / Fish / Chicken / Tofu Cheese / Nutri-nuggets

BEDTIME

Fruit custard / Fruit shake / Milk + ½ honeys

DIET CHART

CEREALS

FOODS TO BE CONSUMED

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Multigrain bread, Whole wheat pasta, Granola, Muesli, Buckwheat

Flour Ratio (Mixed chapatti) - Wheat Flour (50%) + Soybean Flour (20%) + Bengal gram Dal Flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni

FRUITS

FOODS TO BE CONSUMED

All fruits include Avocado, Orange, Lemon, Grapefruits, Strawberries, Blue-berries, Blackberries, Papaya, Kiwi, Peaches, Apricot, Citrus fruits

FOODS TO BE AVOIDED

Canned fruits and juices

VEGETABLES

FOODS TO BE CONSUMED

All vegetables

FOODS TO BE AVOIDED

Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes, Soybean and its products

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Milk, Tofu, Cheese, Curd, Greek yogurt, Soy milk, Almond milk

FOODS TO BE AVOIDED

Raw milk, unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese

FATS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

FOODS TO BE AVOIDED

Unsaturated fats, Cream, palm oil, Coconut oil, Butter, Hydrogenated oil

FLESH FOODS

FOODS TO BE CONSUMED

Egg, Roasted chicken, Chicken Breast, Grilled Fish, Lean meat, Skinless chicken, Salmon, Tuna, Sardines, Mackerel, Turkey, Herring, Trout, Fatty fish

FOODS TO BE AVOIDED

Raw, Uncooked and Processed meat, fish

DRY-FRUITS

FOODS TO BE CONSUMED

Almond, Dates, Raisins, Ground nuts, Peanuts, Walnut

FOODS TO BE AVOIDED

Pistachio, Cashew nuts

SEEDS

FOODS TO BE CONSUMED

Sunflower seed, Chia seeds, Flax seed, Pumpkin seed

FOODS TO BE AVOIDED

Nil

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, pepper, Fennel

FOODS TO BE AVOIDED

Red chilies

PREPARED FOODS

FOODS TO BE CONSUMED

Home made only, Jaggery, Honey, Peanut butter, Amla or carrot Murrumba, Spirulina

FOODS TO BE AVOIDED

Pastry, Puddings, Packed soups, High fat dressing or mayonnaise, Cream soups, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc. Fruit jellies, refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.

DRINKS

FOODS TO BE CONSUMED

Coconut water, Clear soups, Fat free homemade soups, Herbal tea, Beetroot juice, Tea, Lemon water, Aloe Vera juice, Gooseberry juice, Lemon water

FOODS TO BE AVOIDED

Cream based liqueurs, canned soup and packaged soup, Alcohol, Squashes, Carbonated drinks

LIFESTYLE RECOMMENDATIONS

  • Water intake should be sufficient. 10-12 glasses in a day.
  • Walk for 45 min to 1 hr. are recommended.
  • Small and frequent meals should be taken.
  • Skipping of meals should be avoided especially breakfast.
  • Seasonal fruits and vegetable should be consumed.
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Reviewed By:

Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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