Diet Chart - how to prevent white hair ?
Here’s a Premature Hair Greying Diet Chart based on nutrient-dense foods that encourage melanin production, firm up hair roots, and retard further greying. The diet consists of foods high in iron, copper, zinc, vitamin B12, folate, proteins, and antioxidants, essential for healthy, naturally colored hair.
| Time | Vegetarian Option | Non-Vegetarian Option |
| 6:30 AM | Warm water with soaked black sesame seeds or lemon water – 1 glass | Warm water with lemon and a handful of soaked almonds – 1 glass |
| 7:30 AM (Breakfast) | Option 1: Vegetable poha with peanuts and curry leaves – 1 bowl | Option 1: Masala omelette with onions, tomatoes, and spinach – 2 eggs, 1 toast |
| Option 2: Oats porridge with almond milk, banana, and chia seeds – 1 bowl | Option 2: Boiled eggs with multigrain toast and a few slices of avocado | |
| 10:30 AM (Snack) | A handful of walnuts and soaked raisins | A boiled egg and 1 guava or orange (rich in vitamin C) |
| 1:00 PM (Lunch) | Option 1: 2 rotis with palak paneer and cucumber salad | Option 1: Grilled chicken breast with brown rice and sautéed carrots |
| Option 2: Brown rice with moong dal and stir-fried broccoli | Option 2: Light fish curry with steamed rice and sautéed spinach | |
| 4:00 PM (Snack) | Roasted pumpkin seeds or sunflower seeds | Fresh seasonal fruit smoothie (banana and pomegranate) |
| 6:30 PM (Evening Drink) | Herbal tea with tulsi and ginger | Buttermilk (chaas) with roasted cumin powder – 1 glass |
| 8:00 PM (Dinner) | Option 1: Khichdi with moong dal, carrots, and spinach – 1 bowl | Option 1: Grilled fish with mashed sweet potato |
| Option 2: 2 rotis with lauki sabzi and a small bowl of curd | Option 2: Chicken stew with vegetables like pumpkin and beans | |
| 9:30 PM (Before Bed) | Warm milk with a pinch of turmeric or elaichi – 1 glass | Warm almond milk with honey – 1 glass |
Key Nutrients & Their Sources for Hair Health
1. Vitamin B12 and Folate – Essential for healthy pigmentation of hair
● Foods: Eggs, milk products, spinach, pulses.
2. Iron and Copper – Assist melanin production (natural hair colour)
● Sources: Spinach, beets, pomegranates, rajma, chana, chicken, fish
3. Zinc and Selenium – Fortify hair follicles and avoid premature greying
● Sources: Nuts, seeds (pumpkin, flaxseeds), seafood, eggs
4. Proteins – Hair building block
● Sources: Paneer, lentils, tofu, soya chunks, chicken, fish, eggs
5. Antioxidants (Vitamin C, E, A) – Minimize oxidative stress that destroys hair cells
● Sources: Berries, guava, citrus fruits, almonds, sunflower seeds, carrots
6. Omega-3 Fatty Acids – Keep scalp moisturized and stop hair thinning
● Sources: Flaxseeds, chia seeds, walnuts, fatty fish like salmon and rohu
Foods to Avoid
1. Excess Sugar and Processed Foods
● Boost oxidative stress and speed up greying
2. Refined Carbohydrates
● Restrict white bread, maida items, and packaged snacks
3. Excess Salt and Fried Foods
● Lead to dehydration and hair loss
4. Soft Drinks and Energy Drinks
● High in sugars and chemicals that damage hair pigmentation
5. Smoking and Alcohol
● Decrease blood flow to the scalp and aggravate oxidative stress
Additional Tips for Managing Hair Greying
- Add black sesame seeds, curry leaves, and amla to the diet on a regular basis
- Drink plenty of water, coconut water, and buttermilk
- Apply mild, chemical-free hair oils such as bhringraj oil or amla oil
- Avoid excessive stress through yoga, meditation, or pranayama
- Expose oneself to regular sunlight for natural vitamin D
- Restrict usage of harsh shampoos and hair dye chemicals
Conclusion
This diet consists of simple, everyday Indian food such as dal-rice, poha, khichdi, paneer sabzi, and chicken stew, emphasizing vital nutrients that nourish natural hair coloration and scalp health. A balanced dietary intake of proteins, iron, copper, antioxidants, and water, along with stress control, can greatly contribute to slowing down and controlling premature hair greying naturally.
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