Written By: Tania Tarafdar | Updated : July 26, 2016 12:00 PM IST
Read this in Hindi.
If your receding hairline and bald spots are giving you sleepless nights, it is the time you make certain dietary modifications to keep your mane and also maintain its sheen. Your diet should be healthy and balanced and sufficient in iron and protein. We got nutritionist Priya Kathpal write a vegetarian meal plan for you to fight hair fall.
Breakfast: Protein is essential to healthy hair so eat a bowl of oats with milk for your breakfast. Dairy products are also an excellent source of vitamin B7 that is known to fight hair loss. Oats are a rich source of iron and omega-6 fatty acids that stimulate hair growth. You can also eat oats with yoghurt. Rich in calcium, yoghurt can be excellent for hair growth.
Midmorning snack: You can have a citrus fruit such as kiwi as your mid-morning snack. Kiwis are rich in vitamin C that aids hair growth.
Lunch: Low haemoglobin levels can lead to tremendous hair loss. So eat iron-rich foods like lentils and green leafy vegetables to make sure you are on track with your haemoglobin levels. A bowl of dal can provide you up to 3.3 mg of iron. Combine it with rotis, spinach or palak and a bowl of salad. Adding carrots to your salad can be a great idea. Carrots are rich in vitamin A and can provide excellent nourishment to your scalp.
Evening snack: Have a handful of walnuts in the evening. They are rich in B vitamins, vitamin E, and magnesium all of which strengthen the hair cuticles and nourishes the scalp. These nutrient deficiencies could also be causing your hair loss.
Dinner: Biotin deficiency can lead to hair loss and brittle hair. So include whole grains in your diet to get the necessary biotin. Try this healthy jowar uttapam and nachni dhokla for dinner. You can eat a paneer sabzi along with it or combine it with iron-rich tofu. If you are thinking how to add tofu to your meals, try this stir-fried tofu with vegetables for the last meal of your day.
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