Skip to main content

7 Days Vegan Diet Plan for Healthy Hair

 
They say the road to thicker, stronger, and healthier hair starts from within. It makes sense, right? Whatever we eat to nourish our bodies also nourish our hair. Why not feed hair with healthy and nourishing foods that will make it truly shine as our crowning glory?


There’s no better way to achieve gorgeously healthy locks than to feed it with plant-based whole foods. A vegan diet plan is an excellent way to nurse your tresses back to good health.

So today, we’ve listed amazing vegan foods that work wonders in keeping hair healthy and strong. We’ve also compiled a 7-day vegan diet plan to get you started on the road to lovely locks. Without further ado, let’s dig in!

Veganism Vs. Vegetarianism


First, let’s define what a vegan diet is. Many people get confused between vegan and vegetarian diets, thinking they are the same.

A vegan diet is one that is solely based on plants and plant products alone. Strict vegan followers do not eat anything that comes from animals, including meat, seafood, eggs, and dairy.

Meanwhile, vegetarianism is closely related to veganism as it also consists mainly of plant-based foods. But the difference lies in their consumption of products that came from animals. Vegetarians may eat foods that came from animals (not necessarily the animal itself) such as eggs or dairy.

Now that veganism is clearly differentiated from vegetarianism, let’s head over to vegan-friendly foods that help enhance overall hair health.

Top Vegan Foods for Healthy Hair


Iron and protein are the most important nutrients that you need for strong and healthy tresses.

Iron improves scalp circulation by increasing the oxygen delivered through the blood. Better scalp circulation leads to increased hair growth at the follicular level.

Protein is the most crucial building block of hair. Our tresses are made of a special protein called keratin. Increased dietary protein intake helps our bodies create new keratin to strengthen our existing locks and encourage the growth of new, healthy ones.

Most people think that both iron and protein are only abundant in meat and animal-based food products. But the good news is that both of them can also be found in a variety of vegan-friendly food as well!

Here’s a list of vegan foods containing these essential hair-boosting nutrients.

Iron-rich plant-based vegan foods:

 

Green leafy vegetables:

  • Kale
  • Spinach
  • Collard
  • Mustard
  • Broccoli
  • Cabbage
  • Swiss chard
Legumes:

  • Soybeans
  • Chickpeas
  • Lima beans
  • White beans
  • Black beans
  • Navy beans
  • Kidney beans
  • Pinto beans
  • Tofu
  • Tempeh
  • Peanuts
Grains:

  • Brown rice
  • Quinoa
  • Oatmeal
Seeds and nuts:

  • Cashews
  • Pistachio
  • Hazelnuts
  • Flaxseed
  • Almonds
  • Unhulled sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Squash seeds 
Others:
  • Molasses
  • Tahini
  • Prune juice
  • Dried Apricots
  • White button mushrooms
  • Acorn squash
  • Leeks
  • Spring onions

Protein-rich plant-based vegan foods:

 
Vegetables:
  • Spinach
  • Broccoli
  • Potatoes
  • Sweet potatoes
  • Asparagus
  • Artichokes
  • Brussels sprouts
Fruits:
  • Bananas
  • Guava
  • Mulberries
  • Blackberries
  • Cherimoyas
  • Nectarines
Grains:
  • Sweet corn
  • Quinoa
  • Dry oats
Soy-based food:
  • Soybean
  • Tofu
  • Tempeh
  • Edamame
  • Soy milk
Others:
  • Lentils
  • Most bean varieties (chickpeas, pinto beans, kidney beans, black beans)
  • Amaranth
  • Chia seeds
  • Spirulina
  • Ezekiel bread
  • Seitan
  • Nuts
Apart from iron and protein, you also need foods that are rich in the following nutrients:


  • Vitamin C foods help improve iron absorption. Vegan options include oranges, kiwi, bell peppers, and pineapple.
  • Zinc binds the proteins in the hair follicles, leading to stronger roots and less hair fall. Include peanuts, pine nuts, sunflower seeds, and whole grains in your diet.
  • Biotin is a nutrient that helps in amino acid formation, which leads to protein synthesis. Cauliflower, walnuts, almonds, and carrots are some sources of biotin.

  • Omega-3 fatty acids are important for scalp nourishment and moisturization. Plant-based sources of this nutrient include canola oil, flax seeds, soybeans, and walnuts.
  • B-vitamins are needed to create new red blood cells. They assist in circulating oxygen throughout the body, including the hair follicles. Vegan options for this nutrient include oatmeal and beans.

One Week Vegan Meal Plan for Healthier Hair


Let’s now incorporate all these foods into a 7-day vegan meal plan for healthier and stronger hair. We’ll give you breakfast, lunch, and dinner ideas infused with most of the vegan and hair-friendly foods we’ve listed earlier.

1. Sunday

Breakfast


Lunch


Dinner



2. Monday

Breakfast


Lunch


Dinner




3. Tuesday

Breakfast


Lunch


Dinner



4. Wednesday

Breakfast


Lunch


Dinner



5. Thursday 

Breakfast



Lunch



Dinner




6. Friday

Breakfast



Lunch



Dinner




7. Saturday 

Breakfast



Lunch



Dinner




Enhancing Your Vegan and Hair-Friendly Meals 

Here are some more tips to make your vegan meals even yummier:

  • Make sure to use vegan-friendly versions of ingredients such as curry powders. Also, use healthier oils such as canola and olive oil for cooking up the recipes we’ve compiled.
  • Drink lots of water after chowing down your meals. More water means more nourishment and moisture for your skin, scalp, and hair!

Final Words


You can definitely fight hair loss and improve your mane’s texture, shine, and strength with vegan-friendly meals! Not only do these dishes taste incredibly delicious, but they’re also loaded with hair-loving nutrients and are really simple to create.

Feel free to mix and match dishes depending on your ingredients' availability and your taste buds’ moods. Make these dishes an inspiration and a jump-off point to creating your own unique, healthy, and yummy vegan meals for hair health.

How did your vegan meals go? Share more hair-friendly vegan recipes in the comments section below. We’d love to hear from you!

Comments

  1. great article... clear & very informative... thanks

    ReplyDelete
  2. Vegan peanut butter cups..going to try them out real soon. Looks delicious. :-)

    ReplyDelete

Post a Comment

Popular Posts

Mintop forte 5% user review

Today i am going to share an user review about an amazing product available in India for hair regrowth.Most of the doctor's suggesting this product nowadays.You might came to know about this product if any of your friends have hair thinning & hair loss problem.I asked opinion to one of my friend who is already using this product for  last 5 months.I just sharing the important point's which i got from him. Mintop Forte 5% Mintop forte 5% review: Mintop forte is an amazing product for most of the people.After 3 month of use i can notice the difference.It not only stopped my hair fall,it also helps for new hair regrowth. Like you i also did many research before applying this into my scalp and finally i bought it. Why i bought ? Minoxidil is clinically proven to help re-grow hair Revitalizes hair follicles New, easy-to-use applicator Beware of all the fake review and ads for other hair products. Minoxidil is the only stuff that has been proven

Dandruff and hair loss problem in banglore solved

 Last 6 months because of dandruff and itchy scalp problem,I lost most of my  hair. I used many anti-dandruff shampoo available in super markets  to control my hair fall ,nothing works well. Even  natural products also not given any improvement after the use of a month. After several failure attempts i found a shampoo which removes my dandruff completely. I talked about my problem to one of my friend who is dermatologist in banglore ,karnatka . He suggested to use a shampoo which contains ketoconazole 2% to stop dandruff and itchy scalp.He also suggested  Tarry Shine shampoo for this. On next day I went to chennai for a business trip. Morning I went to a medical shop  and bought  Tarry Shine shampoo. My friend told don't use ketoconazole 2% regularly  (basically I won't use chemical products regularly for my hair) . So I started using this shampoo on alternative days. After 10 days all my dandruff and itchy scalp problem is cured. I used only one bottle of this shampoo

Hair loss treatment for men

            Thinning hair is embarrassing and not every man wishes to shave complete hair and sport a bald look. A bald look is not wrong, but can always know if there are options to grow your hair back. Medications are available ensuring re-growth of your hair, but may include risk of side effects. Going for a natural treatment is much safer and affordable option. Baldness in men is partial or complete. The pattern of hair loss is not specific; some go bald in 15 to 20 years, while some in just 5 years. Common Reasons  Hair comprises of hair follicles under the skin's surface that the hair grows. They keep shedding and reappearing as a regular process. This hair growth, shedding, and new growth process continues throughout the life. The changes in male hormones, testosterone are one of the main causes. This is also associated with other medical conditions such as prostate enlargement, coronary heart disease, high blood pressure, obesity and diabetes. Even age and heredity pro

All the fact about Hair Loss and Baldness Cures

Hair loss has become a common condition now and it affects people at some point or time of their lives. However, hair loss due to hair shaft breakage is different in comparison to the hair loss that occurs with the decrease in hair growth.   Especially, the hair loss in midlife is found common in men and women and this has psychological and emotional effects.    The point here is that can baldness be cured as advertised by these magical remedies. Women hair loss is to forty percent and this may be devastating at times. Men are also not spared and they also suffer in midlife the hair loss problem, but yet are not looking bad, but in case of women, it seems to come to an end. This has made women susceptible to look for various cures to solve the hair loss problems. Thus, they are spending money in lots, besides time and there is a big lot of investment done on ineffective treatments. Recently I read a book called The Hair Loss Cure. Here is the few points I got from the book. It

How to Use Curry Leaves for Hair Growth

Curry leaves are the popular culinary herbs and the most favored of Asian origin. Different  people have different opinion about curry leaves and most consider it to be useful for hair  growth. Curry leaves are renowned to boost hair growth and thereby to prevent hair loss. Curry  leaves is widely used by South Indian women along with other herbs to strengthen their hair and  to impart quality in them. Ways of using Curry Leaves 1. The simplest way of reaping the best benefits from curry leaves is by including them in your  diet. Add fresh curry leaves or curry leaf powder to your rice, curries and dals (pulses). This not  only prevents hair loss, but also helps in getting rid of other problems related to health. 2. Grind fresh curry leaves into fine paste. Add 1-2 tablespoons of milk and mix well. You can  apply this paste for 20-30 minutes on your scalp. Rinse it using your regular shampoo. You may  repeat this twice a month. 3. Massage your scalp with fresh paste of grou

How to use Biotin for hair growth?

What is Biotin?        Biotin is a vitamin that is helpful in treating biotin deficiency and is also an important enzyme in the body that breaks down carbohydrates and fats in your body. It is taken orally for hair loss.  Biotin is a B-vitamin (B7), naturally occurring. It is produced for hair growth naturally and is found in common foods such as peanuts, liver, raw egg yolks, leafy green vegetables and Swiss chard. Having plenty of biotin represents balanced diet for any average person. How Biotin is used for Hair Growth       Biotin works well, but not for everybody. This is because biotin does not promote growth of new hair. it is taken orally and it renews the hair roots and follicles that are growing already making it fuller and thicker in appearance. People with severe baldness may not find biotin to work for you.      The good news is biotin is safe, even when some people take in high doses. There are not much side effects. It is completely safe to use properly and is re

What is Minoxidil?

Minoxidil is a lotion that is rubbed on the scalp daily. It is available without a prescription. The medication contains either 2% to 5% minoxidil. It is believed the stronger version is more effective. However, the stronger version also includes side effects, such as itchiness or dryness in the area it is applied. Minoxidil also shows results only on using it for several months. The balding process resumes on stopping the minoxidil treatment. How to Use Minoxidil is an application lotion to be rubbed on the scalp. It widens the hair follicle by causing thick strands of hair. In this way, it prolongs resulting in higher and longer number of hair strands.  Though, the physiological basis is not known exactly, it has shown evidence to be effective and safe on using properly. There is hair density increase of 10% to 12%. Remember to follow exact dosing as per the instructions. Wash your scalp using mild shampoo, before use so that your scalp and hair is dry prior to applying the mi

Home Remedies for Hair Falling Treatment

                       Hair loss can actually affect anyone. It has affected already millions of people out there. The intensity still varies by far from one person to the other. Most of these individuals are already frustrated as they have tried so many varieties of products in the market that has not yielded good results. Guarantee offered in the market by the scammers are not to be trusted. You need to check the authenticity of the items ahead of purchase with effective scrutiny.                       For 100% success rate, if you are looking for some ideal formula, then you need to first identify the cause for the hair loss issue primarily. Physicians can diagnose the problem and then only a proper remedy can be sought after. There are plenty of factors that can actually trigger the hair loss in individuals.                      Relying upon the natural Ayurveda products can be an instrumental solution to fix the issue, most of the times. A state of uncertainty or imbalance is

What is Keratin Treatment?

What is Keratin? Keratin is a protein that is present naturally in hair. This is the reason that our hair looks shiny and straight. The keratin content, over the years gets reduced with the changes in your lifestyle and diet. This is the reason that your hair looks dry and frizzy. Keratin is one of the natural proteins present in our hair. It is also in our nails and teeth. It helps to keep your hair shiny and straight. With the decrease of the protein content in your body, the keratin levels decrease, affecting your hair. Consequently, your hair loses it shine and becomes dry, tangled and frizzy. What is keratin Treatment? Keratin treatment is the latest hair straightening treatments. Keratin treatment includes artificially adding the keratin to the hair so that your hair looks frizz free, shiny and smooth. Hence, it is popular among men and women. The keratin treatment is helpful as it improves the texture of hair and also boosts the shine. You can keep away from blow drye

10 Easy Homemade Hair Oil Concoctions for Lively and Healthy Tresses

Oils and hair care – these two are almost as inseparable as bread and butter. Oils have long been used in several hair care routines across the world to promote healthier and livelier locks. Lots of people apply oils on their hair regardless if they are already blessed with a head full of thick tresses or not. You might have even experienced your grandma or mom massage your head with some oils when you were little. Well, start them young, as they say! The golden mantra of many elders when it comes to hair care is “Oil your hair properly and regularly”. Well, your folks may have been doing it to you due to tradition or to give you a headstart on proper hair care and grooming, but the long-term effects of hair oiling could undeniably be great for you.