Diet Chart For Melasma (Pigmentation Control)

Diet Chart for Melasma (Pigmentation Control)

EARLY MORNING (6–7 AM)

- Warm water

- 1 tsp soaked flaxseeds or chia seeds

- OR amla water

BREAKFAST (8–9 AM)

- Vegetable oats / dalia

- Vegetable poha / upma

- 2 multigrain rotis + vegetable sabzi

- Idli with sambhar

- 1 bowl fruit (papaya, apple, berries)

- 1 cup curd or low-fat milk

MID-MORNING (11–12 PM)

- 1 fruit (orange, kiwi, guava, pomegranate)

- OR coconut water

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables (spinach, broccoli, lauki)

- 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 Ashwagandha milk

FOODS TO AVOID

- Sugar and sweets

- Bakery items, maida

- Fried and junk food

- Excess tea/coffee

- Alcohol

- Late-night heavy meals

BEST FOODS FOR MELASMA

- Amla

- Citrus fruits

- Berries

- Beetroot

- Spinach

- Flaxseed

- Pumpkin seeds

- Curd

IMPORTANT TIPS

- Use sunscreen daily

- Avoid sun exposure (11 AM–4 PM)

- Manage stress

- Drink 2.5–3 liters water daily

- Check thyroid, PCOS, B12, iron if melasma persists