Diet Chart For Dandruff With Hair Care Tips

Diet Chart for Dandruff with Hair Care Tips

EARLY MORNING (6–7 AM)

- Warm water (1 glass)

- 1 tsp soaked flaxseeds OR chia seeds

- OR 5–6 soaked raisins

BREAKFAST (8–9 AM)

- Vegetable oats / dalia

- Vegetable poha / upma

- 2 multigrain rotis + vegetable sabzi

- Eggs (2 boiled) OR paneer/tofu bhurji

- 1 bowl fruit (papaya, apple, berries)

- 1 cup curd

MID-MORNING (11–12 PM)

- 1 fruit (orange / guava / pomegranate)

- OR coconut water

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables (spinach, lauki, broccoli)

- Curd or buttermilk

- Salad (carrot, cucumber, beetroot)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Pumpkin seeds / sunflower seeds

- Green or herbal tea

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Khichdi with vegetables

BEDTIME (Optional)

- Warm turmeric milk or plain warm milk

FOODS TO AVOID

- Excess sugar & sweets

- Fried & junk food

- Bakery items / maida

- Excess tea/coffee

- Alcohol

- Very spicy & oily food

BEST FOODS FOR DANDRUFF

- Flaxseeds

- Pumpkin seeds

- Curd (probiotics)

- Leafy green vegetables

- Amla

- Coconut water

- Nuts

HAIR CARE TIPS

- Oil hair only 2 times per week

- Best oils: Coconut oil + few drops tea tree oil

- Wash hair 2–3 times per week

- Use anti-dandruff shampoo

- Avoid scratching scalp

- Avoid hot water

- Keep scalp dry after sweating

- Wash pillow covers weekly

- Reduce stress

IMPORTANT NOTES

- Drink 2.5–3 liters water daily

- Chronic dandruff: check B12, iron, thyroid