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*NEW BOOK* Eat So What! The Science of Fat-Soluble Vitamins : Everything You Need to Know About Vitamins A, D, E and K

Eat So What! The Science of Fat-Soluble Vitamins: Everything You Need to Know About Vitamins A, D, E and K

Do you know that a deficiency of fat-soluble vitamins in the body can lead to severe consequences, such as the development of chronic diseases like diabetes, high blood pressure, and cancer? On the other hand, consuming enough of these vitamins can prevent the onset of many chronic diseases.

It’s common for people to make nutritional mistakes, such as not getting enough vitamins. Vitamin supplements may seem like an easy solution, but despite the health benefits of vitamins, not all supplements have been scientifically proven to be beneficial.

Eat So What! The Science of Fat-Soluble Vitamins covers everything you need to know about the vitamins A, D, E, and K. It provides in-depth information about fat-soluble vitamins and answers all your questions about fat-soluble vitamins, including,

  • Clear Your Vitamin Dilemma: Get answers to your doubts about fat-soluble vitamins, like which vitamin you should take and when, which foods to avoid when taking vitamins A, D, E, and K, the best ways to take these vitamins, and which vitamin combinations are dangerous that can nullify the benefits of others when taken together.
  • New Discoveries: Discover new scientific discoveries about fat-soluble vitamins. Learn about the latest research, what has changed from previous studies, and how it may affect your vitamin decisions.
  • Maximum Health Benefits: Learn about the benefits of combining specific vitamins to enhance their health benefits.
  • Not Vitamins But Still Vitamins: Learn about non-vitamins and whether or not you should be included in your diet.
  • Vegetarian Food Sources: Find the top vegetarian food sources of vitamins A, D, E, and K that are easily accessible and of high quality to fulfill your daily vitamin requirements.

Additionally, find some delicious vegetarian recipes in the book Eat So What The Science of Fat-Soluble Vitamins that can help unlock the hidden nutritional benefits of fat-soluble vitamins and provide you with manifold health benefits.

Eat So What! The Science of Fat-Soluble Vitamins will be released on September 6, 2023. You can pre-order your copy from the following eBook shops:







La Fonceur

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Everything About Vitamins A D E K

health is wealth

Eat So What! Mini Editions Boxset: 4 Books in 1 Now Available to Pre-Order Everywhere

If you are someone who prefers to purchase your next read not just from Amazon but from other stores also, then here’s the good news for you! Eat So What! Mini Editions Boxset: 4 Books in 1 which has all the mini books of Eat So What! series, is now available to Pre-order on all leading online ebook stores as well as in libraries. The Boxset will release on Feb 18. Pre-order now.

If you can’t wait, then let me remind you that the Eat So What! Mini Editions Boxset is already available to read on Amazon. So grab your copy from Amazon if you want to read it right now. Happy holidays!


Apple | Barnes & Noble | Kobo | Google Play

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Happy reading!


La Fonceur

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health is wealth




Eat to Prevent and Control Disease Collection (2 Books in 1) Paperback has released on 5th October. If you pre-ordered it, your copy has shipped now, and you will receive it soon. If you have yet to order, order it today and get both books of Eat to Prevent and Control Disease Series in 1 paperback at a reasonable price of $25.

Please note that this edition is a black and white copy, so it has all the recipes from the Eat to Prevent and Control Disease Cookbook in black and white print, unlike the original cookbook edition, which is a full-color edition, which makes this paperback affordable! I hope this helps you save a few bucks without compromising on the quality.

Click here to get your copy:






La Fonceur

*This site participates in Amazon associate program and I earn a small percentage from qualifying purchases

health is wealth

Eat So What! Boxset for $2.99 for next 3 days

Here’s a fantastic kindle deal! Eat So What! Extract Editions 4 Books Boxset is available for $2.99 instead of $5.88 for the next 3 days until July 16. If you’ve read any of the books of the Eat So What! series and want to read other books of the series, this is a great time to complete the series. 

Eat So What! is a complete beginner’s guide to start a healthy lifestyle and vegetarianism. Moreover, it now comes with delicious and healthy recipes. So don’t miss it. Grab the boxset here:

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author delhi book fair eat so what la fonceur meet la fonceur new delhi new delhi book fair new delhi world book fair new delhi world book fair 2020 secret of healthy hair swasth baalon ka raaz

Meet La Fonceur at New Delhi World Book Fair 2020 at Pragati Maidan, Delhi on Jan 4, 5 & 6

My New Books “Secret Of Healthy Hair” and “Swasth Baalon ka Raaz” by La Fonceur will display at New Delhi World Book Fair 2020 at Pragati Maidan. I will be present there on January 4, 5 & 6. Come visit us. Find me at Notion Press stall at the book fair. Get Secret Of Healthy Hair/Swasth Baalon ka Raaz book directly from me and get 10% off on MRP and Free goodies.

Books available at discounted price at Delhi book fair:
Secret of Healthy Hair

Book link:
MRP Rs 250
Book Fair Price: Rs 225
Find the book at Notion Press Stall, Pragati Maidan – Delhi.

Swasth Baalon ka Raaz

Book link:
MRP Rs 275
Book Fair Price: Rs 199
Find the book at Kharidobecho Stall – 4, Hall – 12, Pragati Maidan – Delhi.

See you at the book fair.

With Love
La Fonceur

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Top 10 Foods That Prevent Hair Loss and Promote Hair Growth

Top 10 Foods That Prevent Hair Loss and Promote Hair Growth
Before knowing our super hair growth-promoting foods, one thing must be noted here that hair loss or sudden drastic hair health changes can be an indication of an internal disease, like thyroid disease, lupus (an autoimmune condition), or a liver problem. Sudden shock or high-stress level can also lead to hair loss. It is normal to shed between 50 to 100 hairs a day, but if you experience massive hair fall, you need to consult a doctor to determine the underlying cause.
Most of the general causes of hair fall are nutritional deficiency and environmental damage. Fortunately, hair fall due to nutrition deficiency is reversible once you fulfill your hair nutrition requirement. Not only these foods prevent hair loss and but also are super effective in promoting the growth of new and healthy hair. With these superfoods, you can have long, strong, and healthier hair that you always wanted.
Below are the Top 10 Foods That Prevent Hair Loss and Promote the Rate of Hair Growth:
1.  Amla/Indian gooseberry
Amla also known as Indian gooseberry, the name amla itself means amritor nectar, the drink of the gods. It is a sour fruit native to India. It is considered as anti-aging and natural tonic for hair as per Ayurved. This one single fruit contains billions of nutrients. Amla is one of the richest sources of vitamin C.
Along with vitamin C, amla is also extremely rich in antioxidants. Antioxidants neutralize the free radicals that that can cause hair fall, and graying. Amla oil contains essential fatty acids that strengthen hair follicles and promote hair growth.
The phytonutrients, amino acids, vitamins, and minerals present in amla help in increasing the scalp circulation, strengthen hair follicles, and stimulate healthy growth.
Vitamin C of amla increases collagen production.  Collagen protein, the building blocks of hair, strengthen hair follicles that minimize the hair follicle damage and increase hair growth volume-wise as well as lengthwise.
2.  Black Sesame Seeds
Black sesame seeds have the power to reverse graying & stimulate healthy hair growth. It promotes melanocyte cells to produce melanin – the pigment responsible for your hair color. Black sesame seeds contain essential fatty acids such as omega-3 that nourish, condition and promote a healthy scalp that stimulates healthy hair growth. Black sesame seeds are loaded with zinc, that helps in sebum production. This natural oil makes your hair shiny and lustrous. Zinc also plays a role in the hair tissue repair and production of new hair cells. A deficiency in copper can lead to hair thinning and graying as copper play an important role in melanin production. Black sesame seeds are a good source of copper. Moreover, the high iron content of black sesame seeds prevents iron deficiency anemia, which is the main reason for hair fall.
3. Chia seeds
Chia seeds are full of potent nutrients. They are an excellent source of omega-3 fatty acids, which promote hair growth. Additionally, they are also a rich source of fiber, protein, and full of antioxidants. It stimulates hair growth and makes your hair thick and healthy.
Moreover, iron, zinc, and calcium prevent further hair loss, make the scalp healthy, strengthen hair follicles, and ensure strong, thick healthy hair growth. A standard dosage recommendation is 15-20 grams (about 1.5 tablespoons) of chia seeds. It should not be consumed in their dry, raw form. Soak chia seed in water overnight and eat it in the morning or after work out.
4. Black Chickpeas (Kala Chana)
You must have heard lots of lecture from your mom on how Black chickpeas do a miracle to your hair and she is not wrong, black chickpeas indeed do magic to your hair. Every vitamin and mineral of black chickpeas contributes to hair growth as well as hair quality.
Black chickpeas are a great source of protein for vegetarians. Hair made up of mostly protein, giving enough protein to your hair stimulates the growth of new healthy hair by strengthening your hair follicles; additionally, black chickpeas contain zinc and biotin. Both these minerals improve your body’s keratin infrastructure. Keratin is the structural protein which makes up the hair. Keratin is also the protein that protects scalp skin cells from damage or stress.
Vitamin A and iron in black chickpeas are crucial for hair health and deficiency of any one of these in the body can cause hair fall, brittle hair, and dandruff. Moreover, iron ensures the blood supply that contains important hair nutrient to the hair roots.
5. Raw Coconut
Fresh raw coconut at homes are quite common in India but finding it in western countries may be a little difficult but if you have access to raw coconut, include them in your diet as early as you can. Coconut cream, water, and oil are equally healthy. Coconuts are highly nutritious, rich in fiber, and packed with essential vitamins and minerals.
Lauric acid is the reason why coconut considers as a healthy fat even though it contains almost 89% of saturated fat. Lauric acid is a saturated fatty acid with a 12-carbon atom chain that has antibacterial, antiviral, and antimicrobial property; this potentially helps to prevent infections. Coconut oil is good for your hair. Use coconut oil as a natural way to help your hair grow thicker, longer, and faster. The vitamins and essential fatty acids naturally found in coconut oil nourish the scalp and hair follicles.
Apply coconut oil mixed with olive oil and almond oil, a night before shampooing, massage gently and leave it overnight. Wash your hair with shampoo the very next day; it will help to heal your hair damage and naturally moisturize it and treat split ends and frizzy hair.
Healthy, shiny, strong, and dense hair is everyone’s goal. You don’t need expensive hair treatments and fancy hair products to achieve this goal; the secrete of long and healthy hair lies in your kitchen. Try adding above mentioned foods to your diet. These foods are rich in hair nutrients such as protein, B vitamins, vitamins A, C, D and E, zinc, iron, biotin, and essential fatty acids. Adding these nutrients to your diet may help treat hair loss and promote the hair growth rate.

Read the rest of the 5 foods that Prevent Hair Loss and Promote Hair Growth in the book “Secret of Healthy Hair”


Your Complete Food & Lifestyle Guide for Healthy Hair with Season Wise Diet Plans and Hair Care Recipes

Buy the Book





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Top 10 Foods for Smoother, Shinier, Stronger, and Healthier Hair

Top 10 Foods for Smoother, Shinier, Stronger, and Healthier Hair

There are so many hair beauty products available in the market. Also, they are being advertised in such a way that makes us think that our hair health and beauty is only and only depend on them. However, the reality is that they don’t treat your hair problems; they just cover the flaws. No, doubt they can save you some time and give you a temporary solution. However, these products contain harsh chemicals which in long turn can damage your hair and do more bad than good to your hair.
The only way by which you can have shinier, smoother, and healthier hair is by treating them internally. Your hair needs nutrition to work properly and to grow. Some foods are masters in doing that. These foods are packed with all the hair nutrition that can prevent split ends, tangles, dry, and brittle hair and give strength, volume, and shine to your hair.
Here is the list of Top 10 Foods for Healthier Hair:
1.Dark Leafy Greens
Dark Leafy Greens such as spinach, kale, fenugreek greens are excellent sources of iron, vitamin A, vitamin C, and calcium and low in calories. Iron deficiency in the body means that the oxygen and essential nutrients are not reaching the roots and follicles of your hair, making the hair strands dull, and weaker. An iron deficiency can lead to hair fall, premature graying, and dull hair. To get full benefits of leafy greens don’t boil them for too long, otherwise, you will lose out on the essential nutrients.
Best way to eat leafy greens:Cooking leafy greens can actually boost their antioxidant and iron content. It is better when you grill or stir fry them but don’t boil your leafy greens for a long time. Boiling in water causes a significant amount of nutrients like vitamin C, and folate to be leached away. A little salt in the water helps prevent all the nutrients coming out into the water.
Read 10 Power Foods To Get Rid Of Anemia in the previous book Eat So What! The Power of Vegetarianism Volume 2 (Mini Edition).


Omega-3 fats are essential nutrients and healthiest among other fats. Your body cannot produce them naturally, so you must get them from food. Nuts are a great source of omega-3 fatty acids, which provide lubrication and nourishes your hair and gives thickness and shine to your hair.

Nuts such as almonds are also a great source of vitamin E that strengthen your hair, prevent dandruff and hair damage. Walnut oil contributes to the amount of elastin, a protein that is responsible for the elasticity in your hair hence prevent them from breaking. High beta-sitosterol content of pistachios has been proven to help with male-pattern baldness.

Nuts should be soaked in water overnight to lower its heat and phytic acid content, which reduces their health benefits.


Seeds are not only a great source of omega 3 fatty acids but also a good source of zinc, magnesium, and antioxidants. Seeds are very low in calories that help keep your weight in check. Seeds such as flaxseeds, sesame seeds, and pumpkin seeds nourish the hair follicles and hair shafts, making them less prone to damage. They stimulate hair growth by conditioning and promoting a healthy scalp.

Hormone dihydrotestosterone (DHT) attaches to hair follicles and reduces anagen growth phase causing male pattern baldness. Beta-sitosterol of pumpkin seeds inhibits the 5-alpha-reductase enzyme that converts testosterone to dihydrotestosterone and prevents hair loss. Pumpkin seeds contain a good amount of zinc that prevents dandruff.

Flaxseeds lock moisture in your hair, making it smooth and manageable and prevent knotting and tangles. Flaxseeds are the richest dietary source of lignin, a potent antioxidant that helps in protecting hair cells from the aging process and prevent thinning of hair.

4.Citrus Fruits

Citrus Fruits are that category of fruits that are an excellent source of vitamin C. They strengthen the immune system and have anti-inflammatory and antioxidant effects. Why are citrus fruits important for hair? Because vitamin C increases the absorption of nonheme iron in your body. When you eat iron-rich food with vitamin C, it gives you the best results. Vitamin C helps in collagen production. Collagen is a type of protein that made up of amino-acids, proline, hydroxyproline, and glycine. Proline is also the main component of keratin, the type of protein that makes up your hair.

Some examples of citrus fruits are lemon, orange, and grapefruit. Add lemon juice when you boil spinach, it will increase your iron absorption as well as prevent the spinach from losing its a dark green color.

Also, rather than have a glass of juice, eat the whole fruit since the fiber present in orange, grapefruit aids digestion.

5.Milk and Milk Products

Every bit of milk does magic to your hair. Milk contains whey and casein, two important proteins for healthy hair. Having milk daily prevents hair loss and promotes hair growth and makes your hair stronger. Also, milk is an excellent source of vitamin B12. Deficiency in vitamin B12 can cause premature graying and can lead to anemia, which is a common cause of hair loss, tangles, and rough hair.

When applying topically, milk cream can be an excellent conditioner for your hair. It helps lock in the moisture and heal brittle, dry hair and split ends. Topical application of yogurt conditions the damaged and dry hair, making them smooth, shiny, and manageable.

Liquid whey, a by-product of cottage cheese-making, can stimulate hair follicles, strengthening the hair, help it grow faster and prevent the hair loss.

Milk and milk products are high in protein, vitamin D, and calcium. Go for skimmed milk and low-fat yogurt and cheese to cut back on some of the calories.  Milk products work to restore natural luster and shine to the hair while strengthening its structure.

Eat Greek yogurt with honey, nuts, berries, and nuts for a delicious breakfast to give your hair complete nutrition.

Whatever you eat reflects on your hair. Give your body nutritious food; it gives you healthy hair in return. Similarly, giving junk foods to your body damage your hair and shunt their growth. If you want last longing permanent solution to your hair problems, include all foods as mentioned above in your diet. Moreover, these foods not only make your hair healthy but also give flawless, smooth, and soft skin and prevent aging of both your hair as well as your skin.

Read the rest of the 5 foods for smoother, shinier, and healthier hair in the book “Secret of Healthy Hair”


Your Complete Food & Lifestyle Guide for Healthy Hair with Season Wise Diet Plans and Hair Care Recipes

Buy the Book




10 Healthy Habits for Smoother and Healthier Hair asian hair eat so what food for hair hair loss healthy hair indian hair la fonceur Shinier strong hair Stronger

10 Healthy Habits for Smoother, Shinier, Stronger, and Healthier Hair

10 Healthy Habits for Smoother, Shinier, Stronger, and Healthier Hair

Different factors affect how shiny, strong, and healthy your hair is. It all depends on how well you take care of your hair. We all want strong and healthy hair, but it needs proper care and nourishment. Just by following simple healthy habits you can have the hair you have always dreamt of. From eating right nutrients rich diet to regularly oiling your hair, here are some of the simple healthy habits you can use to encourage hair growth and get smoother, stronger, shinier and healthier hair.

1.Trim Your Hair Every Two Months
Haircuts help to maintain hair health. Although it seems the last thing, you would consider when you are trying to grow out your hair. However, trimming your hair every two to three months while growing it out, actually encourage hair growth by getting rid of split ends, breakage, and damaged hair. Trimming ensures minimal split ends or breakage and results in fuller and healthier hair.

2.Comb Every day

Combing every day is good for your hair. Massage your scalp every day with a wooden-bristle brush to stimulate the hair growth. Pressure applied by wooden-bristle brush activate blood circulation to the hair follicles, and that channels more nutrients to the hair roots, condition the scalp and stimulate hair growth.
3. Use Sulfate-Free Shampoo
Sodium lauryl sulfate and Sodium dodecyl sulfate are the common foaming agents present in many supermarket shampoos. These are the harmful agents which are harsh in nature. Frequent use of a high concentration of sulfates has been linked to stripping away natural moisture and hair protein. If you shampoo three times a week, use sulfate-free shampoo at least one out of three times. Sulfates free shampoo strengthens your hair by preventing the damage.
4. Don’t Stress Out
You must have noticed that you start losing your beautiful hair the moment you feel stressed. Relax! Nothing can be more dangerous than stress for your hair. 

High stress levels can result into three types of hair loss – 
Telogen Effluvium –  The stress pushes large numbers of hair follicles into a resting phase of the hair follicle (telogen phase), and your hair might fall out even when simply washing or combing your hair
Alopecia Areata– when the immune system attacks hair follicles and the hair falls out in round patches. 
Trichotillomania  when you can’t resist an irresistible urge to pull out hair from your scalp. So, relax and let your hair live.
5.Oil Your Hair
Nourish your hair frequently with natural oils. Take an equal amount of coconut oil, olive oil, and almond oil and massage gently for 10 -15 mins. Leave the oil overnight; so that, each strand soaks up the oil. Wash with shampoo and conditioner the very next day. You should leave the oil for at least 45 min, the longer you leave, the better will be the results. However, you should not leave more than 24 hours and never go out with oiled hair as it attracts dirt, pollution and, grease that makes your hair weak and affect overall hair health.
Your hair needs a little care and nourishment to look it’s best. You’re eating habits and daily routine habits affect your hair health. Taking care of your hair inside out gives you the best results. Eating the right nutrients and keeping your stress level to a minimum will internally nourish your hair while oiling your hair regularly and rinsing your hair with vinegar will protect your hair and give you shiny and healthy hair.

Read the rest of the 5 healthy habits for smoother, shinier, and healthier hair in the book “Secret of Healthy Hair”


Your Complete Food & Lifestyle Guide for Healthy Hair with Season Wise Diet Plans and Hair Care Recipes

Buy the Book




10 Worst Food For Hair You Must Avoid diet for hair loss eat so what food for hair loss food for healthy hair food to avoid for good hair hair loss solution la fonceur what to eat for hair

10 Worst Foods You Should Avoid For Healthy Hair

10 Worst Foods For Hair You Should Avoid

It takes more than good shampoo and conditioner to help your hair look its best. Your hair gets affected by the foods you eat. Your hair tells how well or poorly you are feeding your body. Poor diet may cause a loss of hair or make your hair dull, brittle, and thin. Of course, several other lifestyle choices also play an essential role in affecting your hair health, including smoking, and how often do you oil your hair but by eating nutrient-rich foods and avoiding those that only do harm, you can influence your hair growth, volume, shine and its likelihood of greying.

Below are 10 Worst Foods for Hair You Should Avoid:

Sugar is not good for hair, and it promotes inflammation. A high sugar intake spikes blood sugar levels, causing a spike of insulin and androgens, which then bind to hair follicles and potentially accelerate hair loss. It doesn’t mean you need to stop having sugar entirely; it is generally seen in people who chronically have high levels of insulin. Over the long term, when high sugar intakes consistently drive inflammation, it affects the immune system and overall affects hair health. If you are a sweet tooth, then add some fresh fruits into your diet as they satisfy your sweet craving as well as nourish your body.

Any alcoholic beverages, including spirits, beer, and wine, interfere with metabolization of zinc and cause a reduction of the zinc level in the body. Zinc is a crucial mineral that plays a vital role in your hair growth. When zinc level is too low, it stops hair growth, and hair fall may start. Alcohol also dehydrates you and can make your hair brittle, dry, and more prone to breakage.

3.Starchy food
Foods that contain starch, like cakes, white bread, pasta, and other refined, processed starches are quickly broken down into sugar and cause thinning of hair. Research has also shown that starchy food can increase androgen levels, particularly an androgen called dihydrotestosterone (DHT) that can lead to a shorter cycle of hair growth and cause hair follicles to become thinner. So, have such foods only in moderation and stick with whole wheat whenever possible.

Salt should be consumed moderately. Side effects of taking an excessive amount of salt are not only limited to kidney problems, and high blood pressure, but it can wreak havoc on your hair too. Salt is considered as harmful for hair as it contains sodium which has its own side effects. So, always opt for low sodium and low salt diet. You should go for sea salt which is another form of salt that contains 26 minerals which give hair a better shine, volume, and strength as it intensifies blood circulation in the scalp that boosts hair growth.

5.Diet soda
Diet soda contains artificial sweetener, like aspartame, which is not good for hair. Aspartame can cause hair loss and hair fall. Not only bad for hair, but aspartame can also cause depression, arthritis, impotency, and bloating. Staying completely away from such drinks can keep your hair shiny and healthy. You can switch from diet soda to natural healthy drinks to stay hydrated.
Who doesn’t want shiny, strong, and healthy hair? However, your hair needs complete nutrition. Unhealthy diets can result in dry, brittle, lackluster hair. When the body doesn’t get enough nutrition such as protein, biotin, zinc, iron, and other nutrients that it needs from the diet, it can result in loss of hair. If you are experiencing hair loss, then pay attention to your diet, what you ate in about two to three months. Is your diet protein-deficient or lack of iron, zinc, or maybe your diet is full of unhealthy foods that are nutritionless and damaging your hair health? Putting restriction to these unhealthy foods for some months as well as adding more nutritious food in your diet may help you get your lustrous waves back.

Read the rest of the 5 worst food for your hair in the book “Secret of Healthy Hair”


Your Complete Food & Lifestyle Guide for Healthy Hair with Season Wise Diet Plans and Hair Care Recipes

Buy the Book