Diet Chart For Alopecia

Published OnNovember 27, 2023

Dr Vaseem Choudhary
Diet Chart for Alopecia

Importance of Diet in Alopecia

Alopecia can be triggered by autoimmune responses of the body, hormonal imbalance, stress, or diet. Diet plays a role in:

  • Strengthening hair follicles
  • Facilitating keratin and collagen production
  • Regulating immune response (in autoimmune alopecia)
  • Reduction of inflammation of the scalp
  • Fostering hair regrowth and reducing shedding

Goals of Dietary Management

  • Provide necessary nutrients for hair growth and composition
  • Normalize immune function in autoimmune alopecia
  • Increase blood flow to the scalp
  • Redressing deficiencies in iron, zinc, vitamin D, and B-complex
  • Reduce oxidative stress with antioxidants

Daily Diet Chart for Alopecia

Time Vegetarian Option Non-Vegetarian Option
6:30 AM Warm water with lemon OR soaked fenugreek seeds Warm water with lemon and soaked almonds
7:30 AM (Breakfast) Moong dal chilla with mint chutney OR oats porridge with flaxseeds and banana 2 boiled eggs or omelette with multigrain toast
10:30 AM (Snack) 1 amla or guava (rich in Vitamin C) + a handful of walnuts 1 boiled egg + papaya or pomegranate
1:00 PM (Lunch) Brown rice with masoor dal + spinach sabzi + carrot-cucumber salad Grilled fish/chicken with rice and steamed broccoli
2 rotis with methi or lauki sabzi + curd Chicken curry with soft roti and stir-fried carrots and peas
4:00 PM (Snack) Roasted sunflower seeds or pumpkin seeds + tulsi tea Chicken broth or light smoothie with banana and flaxseeds
6:30 PM (Evening Drink) Herbal tea with turmeric or ginger Buttermilk with roasted jeera powder
8:00 PM (Dinner) Khichdi with vegetables like lauki, carrot, and spinach + ghee Steamed or grilled fish with mashed sweet potato
2 soft rotis with dal and mixed veg sabzi Chicken stew with pumpkin and green beans
9:30 PM (Before Bed) Warm milk with turmeric or nutmeg Warm almond milk or a pinch of cinnamon with milk

Key Nutrients for Hair Regrowth and Follicle Health 

  1. Proteins

Hair is made of keratin, a protein – needs protein for hair re-growth

Food sources: Moong dal, paneer, tofu, lentils, eggs, chicken, fish

  1. Iron

Prevents hair fall due to iron deficiency

Food sources: Spinach, amaranth, lentils, dates, eggs, red meat

  1. Zinc

Helps in repair of the follicle and hormone balance

Food sources: Pumpkin seeds, nuts, legumes, fish, eggs

  1. Vitamin D

Deficiency linked with autoimmune alopecia

Food Sources: Sunlight, mushrooms, fortified milk, egg yolk, fish

  1. Biotin (Vitamin B7)

Strengthens structure of keratin in hair

Food Sources: Nuts, seeds, whole grains, curd, eggs, liver

  1. Vitamin C

Increases iron absorption and collagen formation

Sources: Amla, guava, papaya, citrus fruits

  1. Omega-3 Fatty Acids

Reduce inflammation and condition scalp

Sources: Walnuts, flaxseeds, chia seeds (veg); fatty fish (non-veg)

Foods to Avoid

  • Excessive sugar and processed carbohydrates: Can enhance hormonal imbalance and inflammation
  • Fried and oily foods: Increases oxidative stress and oiliness of the scalp
  • Excessive consumption of caffeine and alcohol: May interfere with nutrient absorption
  • Processed foods: Packaged items, white bread, colas
  • Artificial sweeteners and preservatives: Disrupt hormonal balance

Additional Tips for Managing Alopecia

  • Have lots of water – 8–10 glasses daily
  • Avoid crash diets and fasting that reduce protein and nutrient intake
  • Include fermented foods like curd or buttermilk for gut and immune support
  • Don’t overuse tough shampoos and heat devices
  • Use vitamin D, zinc, or biotin supplements only after blood work and physician recommendation
  • Engage in stress-reduction exercises like yoga or pranayama

This calorie-dense Indian diet consists of popular foods like dal-rice, rotis, khichdi, green leafy greens, seeds, eggs, fish, and herbal teas to maintain scalp and hair follicle health. Adequate protein, iron, zinc, omega-3, and antioxidant consumption can help alleviate hair loss and induce re-growth in alopecia patients.

In conclusion, Homeo Care Clinic offers a holistic approach to treating the disease. The remedies mentioned above can treat the underlying causes of the condition and offer relief from the discomfort. However, it is important to consult a qualified homeopathic practitioner for the correct dosage and duration of treatment. Homeo Care Clinic provides comprehensive care for various ailments, and offers customized treatment plans based on individual requirements.

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