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

Supplements: Iron + Folic Acid 1 tab daily After breakfast 3 months Biotin (5,000 mcg) 1 tab daily After lunch for 3 months Vitamin D3 Once a week After lunch for 8 weeks Follow up soon Omega-3 1000 mg daily After lunch Multivitamin Optional With dinner

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

Hello dear Please be aware See you can take from following food supplements Milk Cheese Gram Peas In addition you can take peanut butter In case of queries kindly consult dietician for confirmation Regards

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