Healthy And Dandruff Free Hair

Diet significantly influences the health of hair, contributing to its strength and luster. Since hair originates from the roots, enhancing the condition of the scalp and hair follicles is essential for promoting healthy hair growth. Protein serves as the fundamental component of hair, as hair follicles are primarily composed of this nutrient. Vitamins A, C, B6, and B12 offer vital nourishment for both the scalp and hair development, which can be obtained through a diet rich in fresh fruits and vegetables, particularly citrus varieties. Additionally, Omega-3 fatty acids and folic acid are crucial for maintaining healthy hair. Insufficient intake of protein, iron, and zinc can result in weakened hair and a dry, flaky scalp. Conditions such as thyroid disorders, anemia, protein deficiency, chemotherapy, and low vitamin levels may also lead to hair loss and scalp flakiness.

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 INSTRUCTIONS

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
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%)	Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni
FRUITS	FRUITS
All fruits include Avocado, Orange, Lemon, Grapefruits, Strawberries, Blue-berries, Blackberries, Papaya, Kiwi, Peaches, Apricot, Citrus fruits	Canned fruits and juices
VEGETABLES	VEGETABLES
All vegetables	Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables
PULSES	PULSES
All pulse and legumes, Soybean and its products	Nil
Dairy Products	Dairy Products
Milk, Tofu, Cheese, Curd, Greek yogurt, Soy milk, Almond milk	Raw milk, unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese
OILS	OILS
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil	Unsaturated fats, Cream, palm oil, Coconut oil, Butter, Hydrogenated oil
SPICES	SPICES
Cumin, Coriander, Salt, Turmeric, Ginger, pepper, Fennel	Red chilies
Drinks	Drinks
Coconut water, Clear soups, Fat free homemade soups, Herbal tea, Beetroot juice, Tea, Lemon water, Aloe Vera juice, Gooseberry juice, Lemon water	Cream based liqueurs, canned soup and packaged soup, Alcohol, Squashes, Carbonated drinks
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Almond, Dates, Raisins, Ground nuts, Peanuts, Walnut Sunflower seed, Chia seeds, Flax seed, Pumpkin seed	Pistachio, Cashew nuts
FLESH FOODS	FLESH FOODS
Egg, Roasted chicken, Chicken Breast, Grilled Fish, Lean meat, Skinless chicken, Salmon, Tuna, Sardines, Mackerel, Turkey, Herring, Trout, Fatty fish	Raw, Uncooked and Processed meat, fish
OTHERS	OTHERS
Home made only, Jaggery, Honey, Peanut butter, Amla or carrot Murrumba, Spirulina	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.

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.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.