Best Quick Nutrition Guide to Stop your Hair Fall

Diet Chart for Hair Growth

Diet Chart for Hair Growth

Everyone wishes for long, thick, lustrous hair. Naturally, it’s necessary to maintain a healthy scalp, but it’s also crucial to pay attention to your food. Hair dry, frizzy, smooth, or silky indicates good internal health. In addition, the cells that make up each strand contain the protein keratin. It renders length and strength to hair. Hence try to include it in the diet chart for hair growth along with essential vitamins and minerals.

Causes of Hair Loss

  • Family history
  • Hormonal therapy
  • Certain medications and treatments
  • Stress
  • Bad food habits
  • Overusing hair styling products

Biotin rich food for hair growth

Biotin rich food for hair growth

Biotin is water-soluble vitamin B7 that converts food into energy. It is important for eye, hair, skin, and brain function. Hence, include it in diet chart for hair growth. While biotin is available as a supplement, most people can get the essential dietary amount by eating a varied diet. Here are the top biotin-rich foods.

1. Eggs 

Since protein makes up your hair, adding proteins to the diet is crucial. Eggs are a good source of natural protein in eggs. In actuality, a lack of protein in the body can result in hair loss. 

2. Sweet potato 

For those looking for beta-carotene, sweet potatoes are fantastic. To prevent other hair follicles from regressing, our body converts beta-carotene to vitamin A, promoting thicker hair development and quickening hair growth rate.

3. Avocados

The vitamin E found in avocados is a great source of potential hair growth. Avocados are also a fantastic source of vital fatty acids and biotin. As a result, it improves follicle function and blood flow. Additionally, it keeps the equilibrium of the oil and PH levels. If out of balance, it can block hair follicles and prevent hair growth.

4. Whole Grains 

It is a significant item in the Indian diet chart for hair growth. Along with iron, zinc, and B vitamins, whole grains are a good source of biotin. The production of amino acids (protein), which are necessary for the growth of your hair, depends on biotin, which is also vital for cell division.

Hair growth food chart

Below is the hair growth food chart. Incorporate these foods in your diet chart for hair growth

1. Carrots 

For rapid hair growth, consume carrot juice daily. The body’s fastest-growing tissues are in the hair, and each cell needs vitamin A to flourish. To maintain scalp health and promote hair development, it also aids in producing natural sebum oil.

2. Yogurt

Include yogurt in your diet for hair growth. It is abundant in calcium, iodine, protein, vitamin B12, and protein. Probiotic yogurt helps to develop thick, glossy hair. It also enhances the health of hair follicles. When used externally, it works well as a conditioner. It is an excellent food to promote rapid hair growth.

3. Spinach

Iron deficiency is one of the primary causes of hair loss. Iron, folic acid, vitamin A, vitamin C, and proteins are all abundant in spinach. It also gives us omega-3 fatty acids, magnesium, potassium, and calcium, all of which promote hair development.

4. Oats

Oats contain fiber, iron, zinc, omega-3 fatty acids, and polyunsaturated fatty acids, all promoting thick, healthy hair development.

5. Beans

An excellent plant-based source of protein that is necessary for the development of healthy hair is beans. Beans also have significant amounts of zinc, iron, and biotin, which are crucial for healthy hair.

6. Soybeans

The prolonged period of active hair development known as the anagen phase is supplemented by spermidine in soybeans. Therefore, a hair follicle will continue to grow for however long it is in the anagen phase.

7. Dairy food

It is an excellent vitamin B12 for vegetarians and is high in proteins. Cheese, milk, and yogurt are a few possibilities to consider.

8. Fortified Food

An excellent option is a breakfast cereal that has been fortified. While this differs between brands, grain frequently contains a significant portion of the nutrients you need daily.

7 Days Balanced Meal Plan for hair growth

Diet chart for hair growth must be consists of balanced proportion of proteins, vitamins and minerals. So, let’s have a look at veg diet chart for hair growth.

1. Sunday

Breakfast2 capsicum omelete + 1 multigrain bread toasted + 1 cup milk
Mid-Meal1 cup coconut water
Lunch (2:00-2:30PM)50gms salmon fish curry + 1 cup beans vegetable + 2 multigran chapatti + beetroot salad
Evening1 orange
Dinner1 cup potato and drumstick curry + 2 chapatti + salad

2. Monday

Breakfast2 beetroot parantha + 1/2 cup curd
Mid-Meal1 cup pomegranate
Lunch (2:00-2:30PM)1 cup potato carrot vegetable + 2 chapatti + 1 cup curd + salad
Evening1 avocado
Dinner1 cup palak paneer + 2 chapatti + salad

3. Tuesday

Breakfast1 cup vegetable rice flakes + 1 orange
Mid-Meal1 cup guava
Lunch (2:00-2:30PM)1 cup lotus stem + 2 chapatti + 1/2 cup curd + salad
Evening1 cup fish pakora + green chutney
Dinner1 cup arhar dal + carrot salad + 2 chapatti

4. Wednesday

Breakfast2 onion capsicum omelette + 1 cup low fat milk
Mid-Meal1 cup watermelon
Lunch (2:00-2:30PM)1 cup pumpkin vegetable + 2 chapatti + 1 cup collard beans salad
Evening1 cup sprouts salad
Dinner1 cup palak paneer + 2 chapatti + tomato salad

5. Thursday

Breakfast2 multigrain toasted bread + 1 spinach omelete + 1 gooseberry
Mid-Meal1 cup aloe juice
Lunch (2:00-2:30PM)1 cup fish curry + 1 cup brown rice + beetroot salad
Evening1 cup lemon water
Dinner1 cup potato and capsicum + 2 chapatti + cucumber salad

6. Friday

Breakfast2 broccoli and egg omelette + 1 toasted wheat bread ith peanut butter
Mid-Meal1 cup green tea + 1 tsp honey + 5-6 almonds
Lunch (2:00-2:30PM)1 cup baked kale with mushroom and tomato + 1 cup brown rice
Evening1 cup brussel sprout salad
Dinner1 cup cabbage peas + 2 chapatti + cucumber salad

7. Saturday

Breakfast1 cup quinoa salad + 1 cup orange juice
Mid-Meal2 apricots
Lunch (2:00-2:30PM)1 cup sweet potato curry + 1 cup brown rice + carrot salad
Evening1 cup musk melon
Dinner1 cup fenugreek with pea vegetable + 2 chapatti + onion salad

Frequently Asked Questions

1. What foods cause hair loss? 

Unhealthy eating habits can undoubtedly worsen the state of the hair. So here are some foods you should avoid if you want healthy hair. Some meals that harm hair include those listed below:
·        Sugar
Your hair will suffer from the hidden threat the same way your general health will. In addition to hair loss or even causing baldness in both men and women, studies have revealed that sugar, which causes diabetes and obesity, is also a reason for hair loss. In addition, a diet rich in sugar, carbs, and processed carbohydrates is the leading cause of hair fall.
·        High-Glycemic Index Foods
The foods that raise insulin levels are those with a high glycemic index. High GI foods include refined flour, bread, and sugar. These meals can produce hormonal imbalances, a rise in insulin, and an increase in androgens, which bind to hair follicles and cause hair fall. 
·        Alcohol 
The majority of hair is composed of the protein keratin. The protein keratin gives your hair structure. Alcohol can cause hair to become weaker and lackluster because it has a detrimental effect on protein synthesis. Additionally, excessive alcohol use can harm follicles by killing them and by causing nutritional imbalances.
·        Diet Soda
It has been discovered that the artificial sweetener aspartame, which is present in diet sodas, can harm hair follicles. Therefore, it is advised to altogether avoid diet sodas if you have recently started suffering hair loss.
·        Junk Food 
Junk food frequently contains saturated and monounsaturated fats, which can lead to hair loss in addition to causing obesity and cardiovascular illnesses. In addition, eating greasy meals may cause your scalp to become oily, clog your pores, and cause your hair follicles to become smaller.
·        Raw Eggs Whites
Although eggs are included in the hair growth biotin-rich food chart, they shouldn’t be eaten raw. It is because lack of vitamin biotin, which is necessary for the formation of keratin, can be brought on by eating raw egg whites. In addition, avidin, a substance in raw egg whites, reacts with biotin to prevent intestine absorption.
·        Fish 
An abrupt loss of hair may result from high mercury levels. Fish is the most frequent mercury exposure since overfishing, and climate change has increased the amount of methyl-mercury in fish over the past few decades. Mercury is abundant in sea-water fish like swordfish, mackerel, shark, and some types of tuna.

2. What fruits are the healthiest for hair? 

There are several fruits and vegetables that might promote hair development. Hence, it is beneficial to include such foods in the diet chart for hair growth
·        Bananas
Bananas are a good source of potassium and have natural oils that soften and maintain hair. They also prevent split ends and hair breakage by preserving the hair’s natural flexibility. When applied topically, the banana is one of the best fruits for hair growth since it encourages hair growth and offers a healthy sheen.
·        Papaya
It is high in nutrients and excellent for hair growth. It prevents baldness by stimulating hair follicles. Additionally, it helps in getting rid of scalp dandruff. Finally, papaya works well as a conditioner for lifeless hair.
·        Strawberries
Strawberry is beneficial to prevent scalp infections. Strawberries include vital elements like magnesium, manganese, and copper that curbs fungal infections on the scalp. Hair follicle health improves by treating scalp infections, which encourages hair growth.
·        Gooseberries
It has been a cure for hair and scalp issues. It is one of the components found in hair oils explicitly made for grey hair. Regular use can prevent premature greying and give you shiny, lustrous hair.
·        Oranges
Loaded in antioxidants and vitamin C, oranges are a crucial fruit for hair growth. It enhances blood flow to the entire body, including the scalp, encouraging hair development. Oranges are readily available, and you don’t need to spend much time or effort on them to benefit from them.
·        Guavas
Guava contains vitamins A and C, which encourage hair development and reduce dandruff. Guava is the fruit to eat if you desire healthy, problem-free hair. You can get the hair of your dreams by applying this green fruit topically to your hair.

3. Can a low-carb diet affect hair growth?

A low-carb diet can lead to nutrient deficiencies that can affect hair growth. It is important to ensure that you are getting enough protein, iron, and other essential nutrients while following a low-carb diet.
On the contrary, A high-fat diet that is low in essential nutrients can also contribute to hair loss. It is important to ensure that you are getting enough nutrients essential for hair growth.

4. Can a vegan or vegetarian diet affect hair growth?

A vegan or vegetarian diet can be healthy for hair growth if it includes a variety of plant-based protein sources. Healthy plant based protein sources are  legumes, nuts, and seeds. It is important to ensure that you are getting enough iron, zinc, and other essential nutrients from plant-based sources. If your vegan or vegetarian diet is nutrient rich then it will provide good results.

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