Brief Answer:
Balanced Diet and exercises

Detailed Answer:
Hi XXXXXXX

Greetings from HealthcareMagic.

Good nutrition can be achieved by including all major food groups in the daily diet. Maintaining calorie intake is also an important aspect of good nutrition.

It is good that you have cautiously included vegetables, proteins and fruits to your daily routine. Whole grains, dairy and mature legumes would also prove to be helpful.Additional protein and healthy calories with multiple micro nutrients can be obtained by including nuts, dry fruits and seeds of pumpkin and watermelon.

Maintaining healthy and shiny hair is not a very difficult task. Following a customary routine with balanced and healthy diet always helps. Even if you do not have enough time for elaborate routines, simple tips, as mentioned below, would help you keep your hair healthy:

•     Drink plenty of water; include tender coconut water, fresh fruit juices (occasionally), fresh clear soups and buttermilk in daily diet.
•     Green tea and mild black coffee provides antioxidants to promote skin and hair health.
•     Include fibrous foods in the daily diet to support digestion and maintain regular bowel movements.
•     Take good fats, like soaked almonds and walnuts, peanut butter and liver oil capsules.
•     Include iron and protein rich foods in the diet.
•     Include avocado, red grapes, fennel, brown rice, broccoli, and protein sources like legumes, lentils and soy products in your diet.
•     Massage the scalp twice a week and cover the hair and skin with cotton cloth while going out in sun.


The requirement and doses of dietary supplements is dependent on multiple factors like age, current weight, medical history and current nutritional status. Kindly share information on these to help me suggest you the best supplement. You may also attach the medical reports if youhad any test done recently.

Waiting for your reply.

Meenakshi

---

Brief Answer:
Hi again,

Detailed Answer:

Regular, well balanced and hygienic food can usually provide all the basic nutrition.
Regarding nutritional supplements, I would advise you to first go for blood tests to rule out nutritional deficiencies. The blood tests can include serum iron, serum folic acid, Vitamin B12, serum calcium and vitamin D. If any deficiency shows up, you will need to take specific supplements for it.

Otherwise you can take becosule capsules which are vitamin B supplements.
Omega fatty acids are not suggested because they can have side effects.

Hope it helps.

---