Diet for good skin and hair- Dermatologist Recommended

Doctor, is their diet for good on skin and hair?

This is what most patients revert back to me when I tell them to work on diet. We at our clinic recommend healthy lifestyle and diet for having lush hair and radiant skin. I always tell patient

 

If you eat good diet, your hair fall will not come back.

 

Most cases of hair fall is triggered by the lack of adequate protein, vitamins, and minerals in the diet. Do you know why? Hair is not important for the survival of the body. If you don’t consume enough calories or protein, then body cuts off the supply to hair follicles. This done to nourish other important organs of the body.

LIFESTYLE TIPS FOR GOOD SKIN AND HAIR

Lifestyle plays a major role in good skin and hair. All you have to do is take balanced diet, exercise daily and take a good sleep as discussed in the video:

Super-Food That Promote Good Skin And Hair

If you want good skin and hair, then take following items daily:

Nuts

Eat 5 soaked almonds, 1 walnut, 5 raisins and 1 fig daily to promote hair re-growth.

Seeds

Mix chia seeds, sunflower seeds and flax seeds in equal amounts. You can eat half spoon alone or add to oats, salads, smoothies, curd or lassi.

Milk

Drink atleast one glass of milk daily

Fruits and Vegetables:

Eat the following 4 colours daily in the form of vegetables and fruits:

  • red/purple
  • yellow/orange
  • green
  • white/brown

Watch thos video to know more about hair re-growth diet:

Dietary Mistakes To Avoid

Unbalanced diet: Most youngsters eat junk more than 3-5 times a day, which does not provide essential nutrients.

Eat healthily, but not take enough calories: You must consume more than 1800 calories/ day in females and 2200 calories/day in males. If you fail to reach the calorie requirement, nutrients will not reach the hair follicle. HealthifyMe app can be used to calculate the calorie intake of the Indian diet.

Burn more calories than consuming: Fitness freaks tend to burn more calories than they consume, though their diet is healthy. You should increase your protein and calories intake based on the intensity of the workout.

Skip meals: A lot of patients with hair fall skip meals, because they don’t feel hungry. This disturbs the delicate hormone balance because our body has a tendency to compensate for the skipped meal.

Taking tea/coffee/milk with meals: All of these inhibit the absorption of minerals and vitamins from the meals. Please keep a gap of 1 hour between meals and these tea/coffee/milk.

DIET CHART FOR GOOD HAIR AND SKIN

Breakfast

You should include following items daily in breakfast:

  • Nuts: 5 almonds, 5 raisins, 1 walnut – 60kcal
  • Mix pumpkin, flax and sunflower seeds. Take 1 spoon of the mixture- 40 Kcal

Choose one of the following high protein breakfast:

1 katori/pc of Cals Proteins
Dal Chilla 125 8
Multigrain Oats with milk 140 6
Black chana Salad 110 5
Vegetable Upma 150 8
Poha with peanuts 130 5
Dal Methi Roti 110 4
Salted vegetable Dalia 227 3
Egg Recipe 68 5.5

 

Recommended potions:

Males –  3 servings

Females- 2 servings

Increase serving by 1 if you workout

Morning snacks

Mixed fruits juice or salad would provide approximate 50-100 cals depending on the choice and number of fruits. Try to include 4 colors fruits/salad daily:

  • Red/purple group: Anaar, Purple Angoor, Jamun
  • Yellow/ Orange group: Orange, papaya
  • Green: Grapes
  • White/tan: Apple, Banana, Gauva

Lunch

Males:

  • 3 katori dal
  • 3 roti/2 katori rice
  • 1 katori curd
  • salad

Females:

  • 2 kataori dal
  • 2 roti/1 kaotori rice
  • 1 katori curd
  • Salad

Evening snacks

1 glass(250 ml) of milk

Roasted namkeen: Makhana/Peanuts/Moong dal

Dinner

Males:

  • 2 katori dal
  • 1 katori sabji
  • 3 roti/2 katori rice

Females

  • 2 kataori dal
  • 1 katori sabji
  • 2 roti/1 katori rice

Nutritional information of common Indian food items

Most people of hair fall who visit me think that they eat enough. But that is not true. To give an idea, have a look at approximate calories and proteins of common dishes below:

1 katori/ pc of pulses Cals Proteins
Sabut Moong 130 9 g
Rajma 120 6
Tur Daal 116 7
Safed Channa 188 6
Black Channa 118 5
Rongi 114 7
Roti 85 3
Rice 120 2.5
Salad 15 0.5
Curd 90 4.5
Mlik 168 8
Roasted Namkeen 100-150 5-10
Pizza (personal size) 320 10
Maggi 150 2.5
Noodles 150 3

 

Recipes For Good Hair And Skin

I have listed 7 protein rich vegetarian dishes that you can be included in your diet for good skin and hair:

Chickpeas (safed/kala chana):

1 bowl of chickpeas provides approximately 10 g of protein, along with calcium, zinc, iron and Vitamin C. You can either make curry or mixed vegetable salad with chickpeas as shown below:

Oats

1 serving of oats (30 gm ) with milk provides 12 gm of proteins along with fibre, Vitamin B1, minerals and antioxidants. You can add nuts and seeds to oats as shown below:

Soyabean

1 bowl of soybean provides approximately 8 gm of protein along with omega 2 fatty acid, anti-oxidants, Vitamin B1, Vitamin K, Molybdenum, copper etc. However, avoid high intake because it might suppress your thyroid gland, or cause diarrhea. You can try this tangy soya chunk recipe:

Vegetables Stir fry

Vegetables like Broccoli, sweet pepper, spinach, avocadoes, peas are not only rich in proteins, but also provides vitamin, minerals, and antioxidants. This vegetable stir fry comes with the goodness of mushrooms:

Paneer

One serving of Paneer(30 gm) provides 7 gm of proteins along with calcium and phosphorus. Paneer is an integral part of many Indian dishes and starters, just try the one you like it.

Mung beans (moong sabut dal) sprouts

1 bowl of Mung beans provides approximately 10 grams of proteins, along with fibres, magnesium, iron, zinc, and amino acids. You can either make curry or even better try this super healthy salad with multiple health benefits:

Dal Chillas

Try these high protein Chillas, they are easy to make and would give you a good amount of proteins:

 

READ TO EAT HAIR RE-GROWTH FOOD

If you don’t have time to cook, or if you feel like munching something, then try following healthy options given below:

True Elements Daily Dose Trail Mix

This has mixtures of nuts, berries and seeds- Almonds, Cashew nuts, Watermelon seeds, Dried Cranberries (Cranberries, Sugar, Sunflower Oil), Pumpkin seeds, Black Raisins, Dried Blueberries (Blueberries, Sugar, Sunflower Oil), Flax seeds, Sunflower seeds, Dried Dates, Walnuts, Apricot, Pecan, Pistachio, White Sesame seeds. 1 spoon of the mixture can provide you omega-3 fatty acid, proteins, vitamins and minerals.

Available on Amazon.in

Yogabar Multigrain Energy Bars

You can satisfy your taste buds and health with this cereal bar. It is a great source of protein, fibre and omega 3 fatty acid, flavoured with honey. The single bar can provide 8 g of proteins.

Available on Amazon.in

Roasted, Healthy, Oil-Free, Protein-Rich Snacks

When you feel like munching in the evening or while watching TV, get the help of these roasted oil-free snacks made of Mung dal, Soya beans and Kala channa.

Available on Amazon.in

Roasted Makhana

Makhana or fox nuts are rich source of protein, they are light to eat and dieget.

Available on Amazon.in

Roasted Quinoa namkeen

This is yet another tasty and healthy snack containing Quinoa, Pearl Millets, Soyabeans, Green Grams and Dew Beans.

Available on Amazon.in

Kapiva Masala Supergrain Mix

This is a quick breakfast recipe, all you need to do is boil the content in water. You can add carrot, cucumber, coriander and tomatoes to garnish. It provides 6g of protein and 4.4g of fibre in every serve. It has Oats, Ragi, Green Gram, Amaranth along with amla, turmeric, ginger etc.

Available on Amazon.in

NutroActive BrownXatta Atta High Protein & Low Carb

This is a good and easy way to consume more proteins and still lose weight. This atta has Wheat bran, Soya, Lentile, oats and amaranthus. It is rich in both protein and fibre.
Available on Amazon.in

 

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