Hair Fall Diet Chart (Root-Level Nutrition)

Hair Fall Diet Chart (Root-Level Nutrition)

EARLY MORNING (6–7 AM)

- Warm water

- 1 tsp soaked black sesame seeds OR soaked fenugreek (methi) seeds

BREAKFAST (8–9 AM)

- Vegetable oats / poha / upma

- 2 multigrain rotis + vegetable sabzi

- Eggs (2 boiled/omelette) 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, lauki, broccoli)

- Curd or buttermilk

- Salad (carrot, beetroot, cucumber)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Pumpkin or sunflower seeds

- Green/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 & fried food

- Excess sugar & sweets

- Cold drinks

- Excess tea/coffee

- Crash dieting

SUPERFOODS FOR HAIR

- Black sesame seeds

- Amla

- Eggs

- Nuts & seeds

- Spinach

- Curd

- Coconut

IMPORTANT TIPS

- Ensure adequate protein, iron, B12

- Drink 2.5–3 liters water daily

- Sleep 7 hours minimum

- Manage stress