Diet Chart For Premature Grey Hair

Diet Chart for Premature Grey Hair

EARLY MORNING (6–7 AM)

- Warm water

- 1 tsp soaked black sesame seeds

- OR amla water / amla juice

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 milk or curd

MID-MORNING (11–12 PM)

- 1 fruit (orange, guava, pomegranate)

- OR coconut water

- OR 5–6 soaked almonds + 2 walnuts

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables (spinach, broccoli, lauki)

- Curd or buttermilk

- Salad (carrot, beetroot, cucumber)

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 milk or Ashwagandha milk

FOODS TO AVOID

- Junk and fried food

- Excess sugar

- Soft drinks

- Excess tea/coffee

- Smoking and alcohol

BEST FOODS FOR PREMATURE GREY HAIR

- Black sesame seeds

- Amla

- Curry leaves

- Walnuts

- Almonds

- Spinach

- Paneer

- Coconut

IMPORTANT TIPS

- Ensure adequate B12, iron, copper

- Sleep 7–8 hours daily

- Reduce stress

- Avoid frequent hair coloring

- Check B12, iron, thyroid if greying is rapid