How to get sufficient collagen and biotin from food - #10727

Try following this routine Breakfast (High Protein + Complex Carbs) Option 1: 2 boiled eggs + 1 multigrain toast + 1 banana Option 2: Moong dal or besan cheela (2) with mint chutney Option 3: Overnight oats with almonds, chia seeds, and fruit Drink: 1 glass low-fat milk

Lunch (Balanced Macronutrients) 1 cup cooked dal (masoor, chana, or moong) 1 medium bowl of brown rice or 2 multigrain rotis 1 bowl vegetable sabzi (palak, lauki, karela, bhindi, etc.) Salad: cucumber, beetroot, tomato, carrot 1 tsp ghee (for healthy fat)

Dinner (Light & Nutritious) Vegetable soup + paneer/tofu stir-fry Moong dal khichdi + ghee + salad OR Quinoa with stir-fried vegetables

Add-ons for Hair & Skin:

Biotin-rich foods: Eggs, almonds, sweet potatoes Zinc & Iron: Spinach, pumpkin seeds, rajma, kala chana Omega-3s: Flax seeds, walnuts, chia seeds, fish (if non-veg) Collagen support: Amla, citrus fruits, bell peppers (for vitamin C) Hydration: 3–4 liters water daily

To improve hair fall, dry skin, and protein deficiency, eat a balanced diet with high-protein foods like eggs, dal, paneer, and soy. Include fruits, vegetables, nuts, and seeds daily, and drink at least 3 liters of water. Use biotin or omega-3 supplements if needed, and avoid junk or processed food for best results.

You’re on the right track by wanting to improve your diet to address dry skin, hair fall, and protein deficiency. A balanced, nutrient-rich diet can significantly improve skin tone and hair health. Here’s a clear plan:

✅ Key Goals:

Improve protein intake

Maintain a balanced diet (Protein + Carbs + Fats + Fiber)

Enhance hair growth and get even-toned, hydrated skin

Correct any micronutrient deficiencies

🍽️ Sample Balanced Daily Diet Plan:

🥣 Morning (7–8 AM) – Start strong

Soaked almonds (5–7) + 1 walnut

1 glass lukewarm water with lemon or chia seeds water

🍳 Breakfast (8:30–9:30 AM)

Option 1: Boiled eggs (2–3) + multigrain toast

Option 2: Besan or moong dal chilla with green chutney

Option 3: Oats porridge with milk + seeds (flax/chia)

✅ Add a fruit (papaya, apple, banana) for skin antioxidants

🥗 Mid-Morning Snack (11–11:30 AM)

A bowl of sprouts or roasted chana

Coconut water or green tea

🍛 Lunch (1–2 PM)

1-2 rotis (multigrain) or brown rice

Dal or Rajma/Chana (great protein source)

Mixed vegetables (carrot, spinach, beetroot, etc.)

Curd/yogurt (for skin + digestion)

🥬 Add a raw salad (cucumber, tomato, carrot)

🥜 Evening Snack (4–5 PM)

Peanuts, roasted makhana, or a protein bar

Herbal tea or buttermilk

🍲 Dinner (7–8 PM, light)

Grilled paneer/tofu/chicken + sautéed veggies

Or vegetable soup + moong dal chilla

Keep it light, high in protein, and low in carbs at night

🌙 Before Bed (if needed)

Warm milk with a pinch of turmeric

Or 1 date or soaked fig if craving something sweet

💊 Supplements (if needed & after doctor consultation):

Biotin (5–10 mcg) – supports hair & skin

Protein powder (whey/plant-based) – if your intake is low

Omega-3 (Fish oil or flaxseed oil) – excellent for skin & scalp

Vitamin D + B12 – especially if you’re deficient

🌿 Lifestyle Tips for Thick Hair & Glowing Skin:

Hydrate well: 2.5–3 L water/day

Use mild, sulfate-free shampoo, oil hair with coconut/almond oil

Avoid excessive heat/styling

Sleep 7–8 hours/day

Exercise 30 mins/day (helps regulate hormones, improve skin)

🚫 Avoid:

Junk food, deep-fried items, excess sugar

Skipping meals or crash dieting

Overwashing hair or using harsh chemical products