Discover the best Indian diet plan for healthy skin and hair. Packed with vital nutrients, our guide will transform your wellness routine.
Have you ever looked at someone and wondered the secret to their smooth glowing skin and gorgeous hair?
You must think such people undergo expensive salon treatments to look like they do.
However, mostly the secret lies in their diet.
Diet is an integral component in attaining healthy skin and luscious locks. This is because food provides our bodies with essential nutrients that support glowing skin and healthy hair.
Indian cuisine consists of comprehensive food items that help improve skin and hair health from within without taking supplements. By including these dishes in our daily meals, we can not only satisfy our taste buds but also improve our skin and hair health.
The majority of the food referenced in this blog can be easily found in your nearby market. Additionally, be sure to check out our blog on affordable and nourishing food options to purchase in Bangalore.
This blog post will outline an ideal indian diet plan for healthy skin & hair, which in turn will automatically lead to a healthier lifestyle and better overall health. This diet plan is the recommended by the best nutrition expert in bangalore Silky Mahajan.
Understanding The Indian Diet
Indian cuisine is famous for its wide range of flavors and ingredients, often including vegetables, lentils, whole grains, dairy products, and spices.
This traditional diet provides vitamins ,antioxidents and nutrients essential for our overall well-being. We can tailor a diet plan specifically suited to our skin and hair health needs by harnessing their power.
Incorporating these principles into an eating habit for kids can also foster their growth and development.
In India, we are lucky to have various seasonal foods for healthy skin and hair. These foods provide important nutrients that nourish and enhance our skin and hair.
Some Readily Available Food Options For Healthy Skin & Hair
1) Fruits & Vegetables
Fresh fruits and vegetables can help improve the texture and appearance of your skin. It can also stimulate healthy hair growth.
Some fruits and vegetables that can aid in this are lettuce, cucumbers, berries, oranges, apples, amla, papaya, spinach, carrots, and tomatoes.
2) Indian Spices
Indian spices not only add great taste to our meals but also bring numerous health advantages.
For example, turmeric contains anti-inflammatory compounds which help with skin conditions like acne. Cumin and coriander seeds also support healthy hair.
3) Whole Grains
Whole grains like quinoa, brown rice, and whole wheat contain B vitamins and minerals like zinc. These vitamins and minerals are critical for healthy skin and hair.
4) Proteins
Protein-rich foods like lentils, legumes, eggs, dairy products, and lean meats are our hair’s building blocks and are necessary for its growth and strength. Now that we know Protein is really essential nutrient for all of us so, how much protein is needed? FDA recommends 50 grams of protein per day for both men and women
5) Healthy Fats
Healthy fats provide essential fatty acids that nourish the skin and hair, keeping them healthy and shiny. Some healthy fats to include in an Indian diet are almonds, cashews, walnuts, flax seeds, ghee, olive oil etc. Healthy fat doesn’t make you gain weight compared to unhealthy fat found in fast food.
What Nutrients Are Necessary For Healthy Skin And Hair?
Nutrition play an important role in maintaining the overall health of our skin and hair. Some nutrients which are necessary for healthy skin and hair are given below:
1) Protein
Protein is the building block of hair. It helps in growing our hair and also strengthens the hair follicles. Including sources of protein like lentils, legumes, dairy products, and lean meats in your diet is essential.
2) Omega-3 Fatty Acids
Omega-3 fatty acids nourish our hair follicles and promote a healthy scalp. Foods items rich in omega-3 fatty acids include walnuts, flaxseeds, sunflower seeds, pumpkin seeds, and fatty fish like rawa, basa, or even Indian mackerel.
3) Vitamin C
Vitamin C is vital in collagen synthesis, which is necessary for healthy skin and hair. Citrus fruits like lemon, lime, other fruits like guava, kiwi, berries, red, green, or yellow pepper, broccoli, and leafy vegetables are great vitamin C sources. Also, Vitamin C is a great antioxidant food for skin whitening.
4) Vitamin E
Vitamin E helps to protect our skin from UV ray damage. It also helps to circulate oxygen in our scalp to strengthen the hair follicles and seals the moisture in. Foods rich in Vitamin E includes sunflower seeds, avocados, peanuts, hazelnuts, pistachios – are a great source to prevent our skin and hair from drying out and appearing dull.
5) Biotin
Biotin is a B vitamin that helps our bodies in the production of keratin, which is a protein essential for healthy hair. Try to include foods like eggs, almonds, and soybeans that are rich in biotin.
6) Water
Not drinking enough water can also lead to poor skin and hair. Water nourishes our skin and hair from within. Well-hydrated skin appears plump, supple, and radiant, while hydrated hair is soft, shiny, and manageable. Adding some aloe vera juice, amla juice, tender coconut water, green juices as a water rich drink hydrates our body, removes the toxin, makes skin glow and hair lustrous.
The Best Indian Diet Plan for Healthy Skin and Hair in 2023
Now that you have a fair idea of the importance of various nutrients for skin and hair let’s create a sample Indian diet plan that will help us achieve glowing skin and healthy, voluminous hair.
This diet for glowing skin & thick hair in 10 days will encompass a holistic approach to our Indian diet.
1) On Waking Up
Start your day with a glass of warm water, lemon and honey or take fresh Aloe vera or Amla juice, mixing it in water for a great dose of vitamin C. This helps to kick-start your metabolism.
2) Breakfast
Have a bowl of oatmeal topped with fresh fruits, green raisins, a tbsp of mixed seeds (Sunflower, pumpkin, flax seeds) sprinkled on top along with 1-2 egg whites or 1 small cup of boiled moong sprouts. Add some freshly squeezed orange juice or Apple beetroot carrot juice or green juice (Any 2-3 vegetables of your choice) to stimulate your collagen formation.
3) Mid-Morning Snack
Soaked almonds and walnuts for a boost of omega-3 fatty acids, vitamin E and biotin. Add a glass of Tender coconut water here to hydrate your skin.
4) Lunch
A portion of dal (lentils) or legumes like chickpeas or kidney beans for protein. You can pair it with a serving of brown rice or jowar roti.
Also, try adding a generous portion of mixed vegetables cooked with minimal oil or extra virgin oilive oil. You can finish your meal with a bowl of yogurt to enhance your digestion and promote healthy gut bacteria.
5) Afternoon Snack
Have a cup of freshly brewed green tea, which can provide you with antioxidants and polyphenols. Take a sugar free protein bar or some dry roasted fox nuts for munching.
6) Evening Snack
Enjoy a plate of fresh fruit salad (Mixed berries/Kiwi/Orange/Papaya Or any fruits of your choice) with a sprinkle of chaat masala for a tangy twist. OR make a chia fruit pudding or sweet potato-sprouts-pomegranate salad bowl as an alternate some days.
7) Dinner
Opt for grilled or baked fish like salmon or a portion of grilled chicken for protein.
Serve it alongside a portion of quinoa or millet for added fiber.
Include a serving of lightly stir-fried vegetables or a mixed veg soup to complete your meal.
8) Before Bed
You can sip on a cup of luke-warm milk infused with a pinch of turmeric for its anti-inflammatory properties.
Follow this diet chart for hair growth and glowing skin. The results will surprise you!
Additional Tips for Glowing Skin & Thick Hair
Apart from following the ultimate Indian diet plan, incorporate these additional tips into your routine for healthy skin and hair:
1) Stay Hydrated
Drink an adequate amount of water throughout the day to keep your skin and hair hydrated.
2) Protect From Sun Damage
Try to apply a broad-spectrum sunscreen with at least SPF 30 before stepping out under the sun to protect your skin against the harmful UV rays.
3) Practice Stress Management
Stress can contribute to various skin and hair problems. Engage in activities like yoga, meditation, or hobbies to keep stress at bay.
4) Get Sufficient Sleep
Try to aim for atleast 7-8 hours of quality sleep each night to allow your body to repair and regenerate.
5) Exercise daily
Exercising daily helps your body to flush out toxins and also allows for faster regeneration of your cells. This automatically leads to healthier skin and hair. Incorporating daily exercise and practicing portion control can benefit your skin, hair, and weight loss goals.
We recommend watching a video by dietician Silky Mahajan that explains how portion control works.
Final Thoughts
This ultimate Indian diet plan for healthy skin and hair provides a holistic approach to nourishing your body from within. By incorporating nutrient-rich foods, such as fruits, vegetables, protein sources, whole grains, and healthy fats, you can improve your skin and hair’s overall appearance and health.
However, you should always remember that consistency is key. By following this Indian diet plan for glowing skin and hair, along with the additional tips provided, you can promote the vitality of your skin and hair.