Nutrient	Role	Best Sources
Protein	Builds keratin, the main component of hair	Lentils, eggs, dairy, tofu, quinoa, lean meats
Biotin (B7)	Enhances hair strength & thickness	Eggs (yolk), nuts, seeds, whole grains
Vitamin B12	Prevents premature greying, supports pigmentation	Dairy, eggs, fish, fortified cereals
Folate & B6	Enhance blood circulation to scalp, reduce greying	Spinach, avocado, legumes
Iron	Improves oxygen supply to hair roots	Spinach, beetroot, jaggery, legumes, dates
Zinc	Prevents shedding, supports follicle function	Pumpkin seeds, whole grains, legumes
Vitamin D	Boosts hair follicle cycling and regrowth	Sunlight, fortified milk, mushrooms
Omega-3 Fatty Acids	Nourish scalp & reduce inflammation	Walnuts, flaxseeds, chia seeds, fatty fish
Copper	Delays greying by melanin synthesis	Sesame seeds, mushrooms, lentils, shellfish
Antioxidants	Protect hair follicles from oxidative stress	Berries, green tea, amla, dark leafy greens

1. Unbalanced diet:

 Most youngsters eat junk more than 3-5 times a week, which does not provide essential nutrients.

2. Eat healthily, but do not take enough calories:

You must consume more than 1800 calories/ day in females and 2000 calories/day in males. Nutrients will not reach the hair follicle if you fail to reach the calorie requirement. The HealthifyMe app can be used to calculate the calorie intake of the Indian diet.

3. Burn more calories than consuming: 

Fitness freaks tend to burn more calories than they consume, though their diet is healthy. It would be best if you increase your protein and calorie intake based on the intensity of the workout.

4. Skipping meals: 

Many patients with hair fall skip meals because they don’t feel hungry. This disturbs the delicate hormone balance because our body compensates for the missed meal.

5. Taking tea/coffee/milk with meals: 

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

 

8 Ready to eat Super food for hair re-growth

While we all want to eat a healthy diet, everyone does not have time to follow the diet ideas in the next section. If you are tight on your schedule or living a hostel life, the food items below are worth trying.

1. Carbamide Forte Vegan Protein Powder

AVAILABLE ON AMAZON.IN

Carbamide Forte Vegan Protein Powder is must try option for all those who cannot take enough protein in the form of pulses or meat. One scoop provides 25 grams of proteins and a boatload of vitamins, minerals and herbal extracts. You could add this protein powder to milk, smoothie or water to make a quick and healthy drink. 

2. True Elements Daily Dose Trail Mix

AVAILABLE ON AMAZON.IN

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 spoonful of the mixture can provide omega-3 fatty acids, proteins, vitamins and minerals.

3. Yoga Bar Protein Bar

AVAILABLE ON AMAZON.IN

You can satisfy your taste buds and health with this cereal bar. It is an excellent source of protein, fibre and omega-three fatty acids, flavoured with honey. The single bar can provide 8 g of proteins.

4. Roasted Protein-Rich Snacks

AVAILABLE ON AMAZON.IN

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.

5. Roasted Makhana

AVAILABLE ON AMAZON.IN

Makhana or fox nuts are a rich source of protein; they are light to eat and digest.

6. Roasted Quinoa namkeen

AVAILABLE ON AMAZON.IN

This tasty and healthy snack contains Quinoa, Pearl Millets, Soybeans, Green Grams and Dew Beans.

7. Kapiva Masala Supergrain Mix

AVAILABLE ON AMAZON.IN

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, amla, turmeric, ginger, etc.

8. NutroActive BrownXatta Atta High Protein & Low Carb

AVAILABLE ON AMAZON.IN

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.

 

7 Must try Recipie for hair re-growth

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

1. Chickpeas (Safed/Kala chana): 

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

2.Oats: 

One serving of oats (30 gm ) with milk provides 12 gm of proteins, fibre, Vitamin B1, minerals and antioxidants. You can add nuts and seeds to oats to make a wholesome meal.

3. Soybean: 

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

4. Vegetables Stir fry: 

Vegetables like Broccoli, sweet pepper, spinach, avocadoes, and peas are rich in proteins and provide vitamins, minerals, and antioxidants. This vegetable stir fry comes with the goodness of mushrooms:

5. Paneer: 

One serving of Paneer(30 gm) provides 7 gm of proteins, calcium, and phosphorus. Paneer is integral to many Indian dishes and starters; try the one you like.

6. Mung beans (moong sabut dal) sprouts:

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

7.Dal Chillas:

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

To conclude, radiant skin and thick hair cannot be achieved by skincare products alone. The change begins inside out!

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