Nutrition for healthy hair and skin
Cereals
Wheat, Jowar, Rice, Ragi, Bajra & their products, Barley, Oats, Fresh Corn, Maize.
Pulses
All Dals, Whole pulses like Moong, Matki, Soyabean, Sprouts & their products. Toor to be mixed with Moong dal whenever to be had
Milk and milk products
Skimmed Cow’s Milk, Curds, Buttermilk, Paneer- Made of Skimmed milk.
Vegetables and fruits
All Vegetables and fruits (Fresh Raw & Unpeeled form).
Non vegetarian
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 khajoor (dates)
Oils
Use Mixtures of Oils:
Fish-eaters: – Sunflower / Safflower
Non-Veg eaters: – Olive + Soya + Corn + Groundnut (Throughout the year)
Vegetarians: – Corn / Rice bran Oil.
Salt
To be eaten in very small amounts. No added top salt. All salt containing and preserved foods to be avoided. No readymade soups, curries or vegetables.
Other
Coconut water, Barley water. Dry figs (Anjeer), Black Currants,
Superfoods for hair growth
Protein:
Healthy hair because hair is made primarily of protein. Low-quality protein can lead to weak, brittle hair or a loss of hair color—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)
Iron
Good sources: Lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains
Zinc
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
Lignans
Good source: Flaxseed. Lignans are found in the flaxseed’s shell, so buy ground whole seeds in your supermarket’s health-food section.
Water
If you have dry hair—or just want to prevent straw-like strands—drink more.
Atleast 3 liters of water daily
Vitamin C
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
Biotin
A lack of adequate biotin can lead to brittle hair, but deficiencies are rare,
Good sources: Brown rice, legumes, lentils, eggs, nuts