Diet plan for hair growth is a diet know for people suffering from hair loss which may be caused by other external factors such as stress, diet, and hormonal imbalance. Hair follicle health is dependent on taking appropriate foods and lotions to prevent long time damage.
Healthy Diet Plan For Hair Growth
JUL 26, 2022
Diet plays a huge role in strengthening your hair follicles and maintaining your scalp. There are a lot of hair supplements available on the market. Some people even take individual supplements like biotin and keratin for hair growth. NVNV Beauty has good hair care and styling products. The extreme growth hair oil stimulates hair growth. But if your diet is poor, the hair strands will be weak and may fall off soon. So, what shall you eat to get stronger, thicker, and healthier hair? Indians prefer to take curry leaves and amla daily to boost their hair growth. There are a lot of potions and juice made from these two ingredients. Similarly, smoothie recipes for hair growth are also available on the internet. The American supplement market has a vast collection of pills and syrups for strengthening weak hair. But Nouvelle Nouveau recommends you follow a natural and healthy diet to achieve your goal. You can follow the diet daily; it is easy and has zero side effects. Let’s see in detail:
- Breakfast: Protein and biotin help your hair grow stronger. Breakfast is the right time to incorporate enough protein into your diet. Take two boiled eggs in the morning. Add egg whites to your diet if you are afraid of getting high cholesterol. Berries, nuts, and seeds are also an excellent combination in the morning. You can make a smoothie or a porridge. Fatty fish is good as it has omega-3 fatty acids. You can also add them to your lunch or dinner. Avocados and sweet potatoes are better choices for vegetarians. Oatmeal with honey, berries, and nuts gives you all the nutrition and keeps you satiated. It also helps in weight loss. Almond butter or peanut butter with wheat bread toast is another delicious breakfast that supports hair growth. Peanut butter has zinc, which also increases your immune levels and removes infections in the body and scalp.
- Morning Snacks: Green tea is a good antioxidant that detoxes your body and rejuvenates the cells and hormonal functions, thus indirectly helping in hair growth. If you don’t like tea, you can go for fresh juice. Seeds are the best snacks for a healthy day. You can try chia, flax, or tofu as a tea-time snack. Take more protein in the early part of the day as it helps in digestion. Your hair growth will slow down if your body doesn’t get the necessary protein. Add a good amount of fiber to your daily diet to keep your intestines clean. Your entire body should function well if you need to have stronger hair. It’s no use to complain that Nouvelle Nouveau products are not giving quick results. They are good hair care products, but if you need immediate results, you should also take a good diet and follow a proper hair care routine.
- Lunch: Spinach is a must in your lunch for hair growth. Your body needs iron to build stronger hairs and reduce hair fall. Now is the time to add more iron to your diet. You can add whole grains and superfoods like quinoa. If you prefer non-vegetarian recipes, go for red meat, tofu, and beans if you choose a vegetarian diet. Kidney beans have protein, iron, zinc, and biotin. Adding a legume salad to your lunch is excellent as it satiates hunger quickly and gives you all the nutrients required for the body’s healthy function. You can also add salmon and Greek yogurt to your afternoon diet. Make your own choice based on what you like. But remember to verify that you get the adequate calories, minerals, vitamins, omega-3 fatty acids, protein, and iron necessary for stronger hair and faster growth.
- Evening Snacks: Fruit or vegetable salads are the best for the evening. Ensure you have a minimum of seven colors of ingredients in your salad. A salad gives you the necessary fiber and antioxidants while filling your stomach and stopping unnecessary cravings. It also helps in weight loss. You can have a cup of milk or green tea with the evening snacks. Vitamin A deficiency leads to hair thinning and hair fall. So, please add sweet potatoes and carrots to your evening crunch. Apart from following all these diet options, you should drink ample water. Hydration is the key to maintaining good skin and hair. Keep a reminder and drink a cup of water every forty-five minutes.
- Dinner: Wheat bread with boiled veggies is a good combination for dinner. If you are only taking milk and fruits, it’s even better. But if you are a non-vegetarian, you have many choices. You can take a few eggs and go back to sleep. Lean meat is also acceptable. Most people prefer a lighter diet during the night. If so, go for bananas. Oats and cereals also make a good night’s meal. You can also go for chicken, turkey, or fish. Vitamin E also supports a healthy scalp, so you can add a dash of olive oil to the foods you prepare. Apart from these plans, you can also go for a three- or five-day detox by taking only fruit juices. Detox helps the body organs to recover and rejuvenate. When you are healthy, your hair will also stay healthy.
Now you have many options for planning your diet. You can move the meat to lunch and legumes to dinner. Avoid processed and oily foods. The critical point is to consume all the necessary nutrition for hair through the diet you eat. After taking a good diet, follow a good hair care routine as mentioned in NVNV Beauty. These tips will ensure you have stronger hair within a year. After that, maintain the same pattern, and don’t make sudden changes. If you feel like you want to change your routine, try it slowly and ensure your hair doesn’t get badly affected by the change.
7 Foods for Hair Growth You Should Be Eating Daily
Long, strong and shiny hair is almost everyone’s dream yet not everyone is able to fulfill it. Of course, it’s important to keep your scalp healthy, but its also critical to pay attention to your diet.
- We’ve put together a list of power packed foods for your hair
- Each hair strand is made up of cells that contain the Keratin protein
- Eat your way to healthier, stronger hair
Long, strong and shiny hair is almost everyone’s dream yet not everyone is able to fulfill it. Of course, it’s important to keep your scalp healthy, but it’s also critical to pay attention to your diet. You can have dry, frizzy, smooth or silky hair – all these are signs of your inside health. Each strand is made up of cells that contain a tough protein called keratin and they need to be constantly nourished with minerals and vitamins to make your hair long and strong. We have enlisted some foods for hair growth, which you must definitely add in your daily diet. So, what is the best food for healthy hair that will help it to grow faster?
We’ve put together a list of the best foods for healthy hair. Eat your way to fuller, stronger hair:
1. Eggs Provide ProteinYou hair is made up of protein, therefore it is important to ensure that you have enough protein in your diet. Protein is the building block of hair and eggs are one of the richest natural sources of protein.
Best food for hair growth: Eggs
2. Spinach and Other Dark Leafy Greens Provide Iron
Iron is an essential mineral that your hair cells require. In fact, a deficiency of iron in the body may cause hair loss. When your body is running low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately which can inhibit growth and make your strands weak.
Best food for hair: Spinach
3. Citrus Fruits to Get Your Dose of Vitamin C Your body requires Vitamin C for iron absorption therefore; you need to add citrus fruits to your diet. Nutritionists recommend that one lime per day is enough to get your daily dose of Vitamin C. Just make yourself a chilled glass of nimbu paani (with honey or a healthy alternative to refined sugar) and you’re sorted. You could also opt for oranges. Vitamin C is also required for the production of collagen that make capillaries that connect to the hair shafts strong thus, ensuring regular supply of nutrients and quick hair growth.
Food for hair growth: Oranges
4. Nuts and Seeds for Omega-3 Fatty AcidsOmega-3 fatty acids nourish the hair and support thickening. Since your body cannot produce these healthy fats, you need to derive them from your diet. Almonds and walnuts are really high in Omega-3 fatty acids. Similarly, flaxseeds can serve as mid-meal healthy snack while also supplying the essential fats to your hair.
Best food for hair: Almonds
5. Whole Grains to Obtain BiotinWhole grains are rich in biotin along with iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow.
Best food for hair: whole grain
6. Carrots are Rich in Vitamin A Drink carrot juice every day for quick hair growth. The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. It also helps the scalp in producing the natural sebum oil which keeps it and the roots healthy to boost hair growth.
Best food for hair: Carrots
7. Avocado Offers Vitamin EVitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. It also maintains the oil and PH levels balance which if exceeds can clog the hair follicles and stop hair growth. Avocado is great source of Vitamin E and it is also rich in the heart healthy monounsaturated fats. You can add it to your breakfast sald or blend it into a green smoothie.
Diet Chart For Healthy Hair
Hair fall and baldness is increasingly becoming a problem for most people who love to eat junk food, follow an unhealthy eating pattern and have a stressed lifestyle. Hair fall can also be caused by anxiety, insomnia, hair abuse or excessive use of chemicals like bleaching treatments, perming and coloring. Soft drinks, snacks like fried, overcooked junk snacks, caffeine, alcohol and nicotine have detrimental effects on the nutrients that enhance hair growth. Stress, some medications and poor dietary habits are known to retard hair growth. Eating right, exercising, relieving stress and getting plenty of sleep will help you maximize your hair growth. Also, incorporating healthy foods in your day-to-day diet will lead to a healthy hair growth.
As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts. Eat the correct balance of the following nutrients including protein, vitamins and minerals to supply hair with all that it needs to remain shiny, lustrous and strong. Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
|Breakfast (8:00-8:30AM)||2 capsicum omelete + 1 multigrain bread toasted + 1 cup milk|
|Mid-Meal (11:00-11:30AM)||1 cup coconut water|
|Lunch (2:00-2:30PM)||50gms salmon fish curry + 1 cup beans vegetable + 2 multigran chapatti + beetroot salad|
|Evening (4:00-4:30PM)||1 orange|
|Dinner (8:00-8:30PM)||1 cup potato and drumstick curry + 2 chapatti + salad|
|Breakfast (8:00-8:30AM)||2 beetroot parantha + 1/2 cup curd|
|Mid-Meal (11:00-11:30AM)||1 cup pomegranate|
|Lunch (2:00-2:30PM)||1 cup potato carrot vegetable + 2 chapatti + 1 cup curd + salad|
|Evening (4:00-4:30PM)||1 avocado|
|Dinner (8:00-8:30PM)||1 cup palak paneer + 2 chapatti + salad|
|Breakfast (8:00-8:30AM)||1 cup vegetable rice flakes + 1 orange|
|Mid-Meal (11:00-11:30AM)||1 cup guava|
|Lunch (2:00-2:30PM)||1 cup lotus stem + 2 chapatti + 1/2 cup curd + salad|
|Evening (4:00-4:30PM)||1 cup fish pakora + green chutney|
|Dinner (8:00-8:30PM)||1 cup arhar dal + carrot salad + 2 chapatti|
|Breakfast (8:00-8:30AM)||2 onion capsicum omelette + 1 cup low fat milk|
|Mid-Meal (11:00-11:30AM)||1 cup watermelon|
|Lunch (2:00-2:30PM)||1 cup pumpkin vegetable + 2 chapatti + 1 cup collard beans salad|
|Evening (4:00-4:30PM)||1 cup sprouts salad|
|Dinner (8:00-8:30PM)||1 cup palak paneer + 2 chapatti + tomato salad|
|Breakfast (8:00-8:30AM)||2 multigrain toasted bread + 1 spinach omelete + 1 gooseberry|
|Mid-Meal (11:00-11:30AM)||1 cup aloe juice|
|Lunch (2:00-2:30PM)||1 cup fish curry + 1 cup brown rice + beetroot salad|
|Evening (4:00-4:30PM)||1 cup lemon water|
|Dinner (8:00-8:30PM)||1 cup potato and capsicum + 2 chapatti + cucumber salad|
|Breakfast (8:00-8:30AM)||2 broccoli and egg omelette + 1 toasted wheat bread ith peanut butter|
|Mid-Meal (11:00-11:30AM)||1 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|
|Evening (4:00-4:30PM)||1 cup brussel sprout salad|
|Dinner (8:00-8:30PM)||1 cup cabbage peas + 2 chapatti + cucumber salad|
|Breakfast (8:00-8:30AM)||1 cup quinoa salad + 1 cup orange juice|
|Mid-Meal (11:00-11:30AM)||2 apricots|
|Lunch (2:00-2:30PM)||1 cup sweet potato curry + 1 cup brown rice + carrot salad|
|Evening (4:00-4:30PM)||1 cup musk melon|
|Dinner (8:00-8:30PM)||1 cup fenugreek with pea vegetable + 2 chapatti + onion salad|
Do’s And Dont’s
- Do regular exercise
- Follow proper diet.
- Have a weekly scalp massage to provide stimulation to the hair follicles.
- Get plenty of rest and sleep to allow your body to grow hair.
- Avoid unnecessary brushing, combing or handling. Use a soft, round bristles brush.
- Avoid hot shower.
Food Items You Can Easily Consume
- cereals- fortified cereals and Wholegrains
- milk and milk products- skim milk, yogurt, cottage cheese
- meat- lean chicken, fish (salmon), eggs, oysters, beef
- fruits and vegetables- blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, avocado, orange/yellow coloured vegetables such as carrots, pumpkins, onions and sweet potatoes
- nuts and seeds- pumpkin seeds, chia seed, almonds and walnuts
- pulses and legumes- kidney beans, chickpeas, masoor dal, moongs beans
- oils- sunflower oil, avocado oil, soybean oil, cod liver oil