Nutrition for healthy hair and skin
Wheat, Jowar, Rice, Ragi, Bajra & their products, Barley, Oats, Fresh Corn, Maize.
All Dals, Whole pulses like Moong, , Soyabean, Sprouts & their to be mixed with Moong dal whenever to be had
Milk and milk products
Vegetables and fruits
All Vegetables and fruits (Fresh Raw & Unpeeled form).
Egg white, Chicken (without skin), Fish (grilled/ steamed/ boiled)- once a week.
Nuts and oilseeds
All nuts & oilseeds, Badam soaked overnight – 5 to 6 daily. Walnuts. And
Use Mixtures of Oils:
Fish-eaters: – Sunflower / Safflower
Non-Veg eaters: – Olive + Soya + Corn + Throughout the year)
Vegetarians: – Corn / Rice bran Oil.
Coconut water, Barley water. Dry figs (), Black Currants,
Superfoods for hair growth
Healthy hair because hair is made primarily of protein. Low-quality protein can lead to weak, brittle hair or a loss of hair —but chances are, if you’re trying to add or maintain muscle, you already eat enough.
Good sources: Chicken, turkey, beef, eggs, low-fat dairy (cottage cheese, milk, yogurt)
Good sources: Lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains
Good sources: Oysters, nuts (walnuts, cashews, pecans, almonds), beans,
Omega-3 Fatty Acids
“Omega-3s are known to support scalp help—a deficiency can result in dry scalp and dull hair,”
Good sources: Salmon, sardines, herring, mackerel, flaxseeds, walnuts
Good source: Flaxseed. Lignans are found in the flaxseed’s shell, so buy ground whole seeds in your supermarket’s health-food section.
If you have dry hair—or just want to prevent straw-like strands—drink more.
3 of water daily
Vitamin C helps your body absorb iron, so a deficiency can make hair dry and weak. You likely take in enough C from your diet, as long as you eat a variety of fruits and vegetables daily.
Good sources: Broccoli, leafy greens, green peppers, citrus fruit, strawberries
A lack of adequate biotin can lead to brittle hair, but deficiencies are rare,
Good sources: Brown rice, legumes, lentils, eggs, nuts