18 Recipes & Food for Healthy Hair: Secrets and Tips

Loss of hair and brittleness is something we can all relate to. We have exhausted every possible option yet remain unsatisfied with the outcome. Let’s do something different, guys. Let’s try eating food for healthy hair

We have different ideas about what makes a person beautiful. However, hair is a significant component of what defines beauty; it’s part of our identity and character. Your hair is your crowning glory. Furthermore, hair care is an essential aspect of maintaining a beautiful appearance. For these reasons, many people work hard to maintain and enhance their hair’s health. And it always starts with food. We snack our ways to have longer strands. Undoubtedly, a healthy diet can help your hair shine and stay stronger. 

In short, what you put in your body reflects on the outside, including your hair. That’s why trichologists in India always recommend food for everyone looking for hair growth and thickening.

If you want luscious, healthy locks, you need to eat right. Luckily, we’ve got some delicious recipes to help give your hair a boost!

18 Recipes & Food for Healthy Hair

Let’s see some of the best snacks and food for healthy hair that have high nutritional value and will help you manage your weight, like fatty fish, leafy greens, eggs, and more. 

Eggs

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Yes, we can not talk about foods for your hair health without topping the list with eggs. 

Why?

Eggs are one of the best sources of protein and biotin, the top essential nutrients for strong and healthy hair that keep it flourishing all year. And biotin is a water-soluble vitamin that helps the body produce keratin, a key structural component of hair. The protein keratin is also responsible for the sturdiness and pliancy of hair.

In general, biotin is a cofactor that helps various enzymes in your body to do many things, including growing hair. 

Eggs are also an excellent source of sulfur, another nutrient needed for healthy hair. Sulfur is involved in the production of collagen and keratin, both of which are essential for strong and healthy hair.

Besides being high in protein and biotin, egg yolk is also a good source of iron, zinc, and selenium. These minerals are important for maintaining healthy hair follicles and preventing hair loss. So, don’t toss yolk away and take advantage of this nutrient treasure.

How many eggs should you eat to get their benefits?

According to the American Heart Association, one egg is enough for most people. Two are needed for older adults with a healthy diet and average cholesterol levels. However, people with cholesterol problems or diabetes should consult their doctor first.  

Quick and healthy egg recipe

Ingredients

  • 1 egg or more
  • 1/2 red onion, diced
  • 1 green pepper, diced
  • 1/4 cup tomatoes, diced
  • 1/4 cup white wine
  • 1 tablespoon olive oil
  • salt and pepper to taste

Instructions

  1. Prepare your oven by setting it to 350 degrees F.
  2. Add eggs, red onion, green pepper, tomatoes, white wine, and olive oil to a large bowl.
  3. Sprinkle a pinch of salt and pepper to taste. Combine the mixture in a 9×13-inch baking dish.
  4. Bake for 25 minutes or until golden brown. Serve hot!

*This recipe is for 1 person. Add more eggs for a party!

Pro tip: Since avidin in raw egg whites competes with biotin, it is best to boil the eggs before consumption.

Fatty Fish

Looking for food for healthy hair? You will need to add seafood to your diet—especially fatty fish.

Fatty fish are packed with nutrients that give you the desired healthy hair. Essential omega-3 fatty acids are a must for lustrous locks. These fatty acids are abundant in salmon, mackerel, and sardines. Omega-3 fatty acids help to keep your hair hydrated and prevent dryness that can lead to breakage.

Learn how to prepare pleasant fatty fish casserole

Fatty fish contains plenty of protein, another essential nutrient for healthy hair. Protein helps your body build and repair the cells of your scalp and hair follicles. Without enough protein, your scalp and hair follicles can become damaged, leading to thinning hair or even baldness.

How much fatty fish should you eat to get its benefits?

Experts recommend eating two servings of fatty fish per week. This portion will help you meet your daily need for omega-3 fatty acids.

You can find multiple ways to incorporate more fatty fish into your diet. Start with salmon, tuna, sardines, herring, or mackerel if you want to know the secret to gorgeous hair.

Pro tip: for impossibly glossy, lustrous and unequivocally lovely-looking hair, combine other vegetables that are a rich source of omega-3 acids, such as chia seeds, brussels sprouts, broccoli, and cauliflower.  

Quick and healthy fatty fish recipe (Salmon)

Ingredients

  • 1 lb. salmon fillets
  • 1 tsp. olive oil
  • 1 tbsp. lemon juice
  • salt and pepper to taste
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup white wine if desired
  • 1/4 cup green olives, chopped
  • 1/4 cup capers, rinsed and drained

Instructions

  1. Set your oven to 375 degrees F.
  2. Season salmon fillets with salt, pepper, and olive oil. Place on a baking sheet and bake for 12 minutes or until fish flakes easily when tested with a fork.
  3. Sauté onion in olive oil in a small skillet over medium heat until softened. Add garlic and sauté for 1 minute longer. Add white wine and green olives, then bring to a simmer. Let the mixture simmer for 3 minutes or until the liquid is reduced by half. Throw your capers in, then set the sauce aside.
  4. Place salmon fillets on plates and drizzle sauce over them.

*This recipe is the best for fish lovers and fish sceptics alike!

Soybeans

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Well, let’s be honest. You can splurge on supplements or deep-conditioning treatments, give at-home masks a try all you want, and enable your hair to sink in a tailored oil mask, but if you want to be best dressed, then look no further than soybeans. 

It may not seem appealing to you, but trust me, you should definitely start incorporating soybeans into your diet right away.

Soybeans are a good source of protein that is essential for healthy hair. They also contain biotin that helps keep hair lustrous and strong. In addition, soybeans are rich in iron, another nutrient necessary for healthy hair growth.

One way to incorporate soybeans into your diet is to make Edamame Dip. This flavorful dip is made with boiled soybeans, garlic, olive oil, and lemon juice. This tangy sauce is perfect for dipping vegetables or spreading on whole-grain crackers. For a heartier dip, try adding some cooked chicken or tofu. Yum!

How many soybeans should you eat to get their benefits?

The United States Food and Drug Administration recommends at least 25g of soy protein daily for your hair health and to reduce cholesterol levels by about 3–4%. 

Quick and healthy soybeans recipe

Ingredients

  • 1 cup cooked soybeans
  • 1/2 onion, chopped
  • 1 clove of garlic, minced
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. In a medium bowl, combine cooked soybeans, onion, garlic, olive oil, salt, and pepper. Mix well.
  2. Spread the mixture in a single layer on a baking sheet. Bake at 400 degrees for 10 minutes or until heated through.

Chicken 

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When it comes to hair care, chicken is often overlooked as a valuable asset. However, chicken is packed with nutrients that are essential for healthy hair. It’s a terrific protein source and necessary for healthy hair growth.

Chicken also contains iron, which helps to keep your scalp healthy and promote hair growth. In addition, you can get a great deal of zinc from it, which can also help prevent hair loss.

Again, a water-soluble vitamin, biotin, can be found in chicken. If you’re not getting all these nutrients, expect nothing but exhausted hair. 

How much chicken should you eat to get its benefits?

Well, there’s no hard and fast rule. But, most experts recommend eating at least two servings of chicken per week.

So, go ahead and enjoy your next chicken dinner! Just remember to cook it properly to absorb all its benefits and keep yourself away from any possible foodborne illness.

Quick and healthy chicken recipe 

Ingredients

  • 1 pound boneless, skinless chicken breasts
  • 1 teaspoon olive oil
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups chicken broth
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh thyme

Instructions

  1. Set your oven to 400 degrees F. Grease a baking sheet with cooking spray.
  2. Flour, salt, and pepper should all be mixed in one dish. Coat the chicken thoroughly with this mixture.
  3. Bring the chicken broth to a boil in a large saucepan over medium heat. Add the chicken and cook for 3 minutes or until lightly cooked. Add in the parsley and thyme. Bake for 10 minutes or until tender.

Pro tip: The best and healthier way to cook chicken is by baking it. Baking chicken doesn’t require added oil or fat, making it a healthier option. However, feel free to add your magical spices but keep the chicken away from frying to see the positive effects on your hair.

Leafy Greens

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It’s time for something heavier; leafy greens! Yes, you might be able to get greater nutrients if you included leafy greens in your diet; it will help your hair speak volumes about who you are. 

So, let’s start with what leafy greens are. One of the healthiest foods to combine into your diet is a serving of greens stuffed with antioxidants, vitamins, and minerals that can boost your health in many ways. It’s the ideal nourishment for healthy hair.

The most common leafy greens include kale, spinach, Swiss chard, collard, and lettuce. These greens can be enjoyed cooked or raw in a salad, smoothie, or as a side dish.

Leafy greens are a superb source of vitamins and minerals, including vitamins A, C, and K, as well as folate and magnesium. They’re also packed with antioxidants and phytochemicals that can help protect against chronic diseases like heart disease, cancer, and diabetes.

And if that’s not enough to convince you to make a large bowl of salad right now, let us tell you that leafy greens are also low in calories and have plenty of fibre. This makes them an irresistible choice for weight loss or maintenance, which will be excellent for your crown, aka your hair. Indeed, leafy greens will improve your overall health.

How much leafy greens should you eat to get its benefits?

Plan to eat 70g of leafy greens three to four per week. Of course, it’s important to get your greens intake from different recipes so you don’t get bored.

Quick and healthy leafy greens recipe 

Ingredients

  • 1 bunch of kale
  • 1/2 red onion
  • 1/4 cup soy sauce
  • 1 clove of garlic, minced
  • 1 tsp. honey
  • 1 tsp. rice vinegar
  • 1 tsp. sesame oil

Instructions

  1. Remove rough stems from the kale and discard them. Roughly slice the leaves and place them in a large bowl.
  2. Peel and chop the red onion into small pieces and add it to the kale bowl.
  3. In a separate bowl, whisk together soy sauce, garlic, honey, rice vinegar, and sesame oil until well combined. Pour this mixture over the greens and mix until everything is well-coated.
  4. Serve immediately or store in the fridge for later use.

Pro tip: the easiest way to cook leafy greens is to stream them, but it is also critical to wash them thoroughly by soaking them in a spinner. Additionally, you can heat some oil in a skillet and fry some minced garlic to sauté your greens. Don’t forget to sprinkle salt and pepper for taste!

Spinach

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Spinach can be considered one of the leafy greens. However, we’d love to have a separate section for it.

Listen up, the last time I went to a doctor asking for a prescription to keep my scalp healthy, my doctor first advised me to pay attention to my diet and eat spinach. “I don’t like it,” I said. “It doesn’t matter! Eat spinach!” the doctor said.

Of course, nutrient deficiencies can affect hair health, but entirely overlooking spinach will ruin your endeavours. Having thick, healthy, and luscious hair goes beyond what you like or don’t. It depends on what you do or put on it.

Spinach is a nutrient-dense food that offers many health benefits. Great amounts of vitamins K, A, and C, along with other nutrients like manganese, iron, and calcium are all found in this leafy green. Also, spinach contains lutein and zeaxanthin, two beneficial antioxidants for health. But in terms of hair, remember that when our bodies are low in iron and oxygen, other valuable nutrients are not transported to the hair roots.

So, beauty experts will always recommend spinach for your overall well-being and healthy hair. Start with a bunch of spinach weekly. 

How much spinach should you eat to get its benefits?

Just one cup of cooked spinach contains more than enough nutrients to give your body a boost. And if you’re looking to get the most out of this nutrient-rich vegetable, adding it to smoothies and drinks might help you consume more.

Quick and healthy spinach recipe

Ingredients

  • 1 bunch of spinach, washed
  • 1/2 cup diced onion
  • 1/4 cup diced celery
  • 1 garlic clove, minced
  • 1 tablespoon olive oil
  • salt and pepper to taste

Instructions

  1. Add the onion and celery over medium heat in a large skillet.
  2. Cook until they are soft for about 5 minutes.
  3. Add the garlic and sauté for less than 1 minute. Stir in the spinach and cook until wilted for about 2 minutes.
  4. Season with salt and pepper to taste. Serve hot.

*This recipe welcomes any improvisations. However, we invite you to try our recipe as we’ve yearned for years to know the deepest and juiciest secrets of cooking delicious and healthy spinach, which will help your body to make the most of its nutritional gems. 

Beans

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Need to know the secrets behind the gorgeous standards of Middle Eastern hair women for some time now? It’s BEANS! Well, mmm… Not really! But it works for hair growth, and it’s worth trying.

Why?

Beans are a good protein, fibre, folate, and iron source. On top of all these nutrients, they have few calories and no fat. As a result, beans can help you manage weight, lower cholesterol, and improve your digestive health. So, when we list the best foods to eat for our hair health, we can’t skip them.

How many grams of beans should you eat to get its benefits?

If you want an abundance of protein, include beans in your daily tally. According to the Washington Post, 2 1/2 cups a day is perfect. 

Quick and healthy beans recipe

Ingredients

  • 1 can of black beans
  • 1 can of kidney beans
  • 1 can of pinto beans
  • 1 can of garbanzo beans
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon chilli powder
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Drizzle some oil in a big saucepan or dutch oven and heat it over medium heat.
  2. Add the onions and garlic and toast until they are translucent.
  3. Add the beans, spices, salt, and pepper and stir.
  4. Bring to a simmer and mix softly for about 10 minutes, or until the flavours have melded. Serve hot!

Pro tip: To get the best of beans, make sure to pick the raw and fresh type, and if you’re lucky to get it, soak the beans in water for at least 6 hours, or overnight, before cooking. This technique will help them cook evenly and prevent them from splitting. If you can’t do that, pick your beans can from a place or supermarket that seems to have a good reputation.

Avocado

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You cut harmful chemicals out of your hair care products and regularly stimulate your scalp to entice hair growth, yet sometimes it feels like your strands don’t have the same length you desire. Getting regular trims is excellent; however, eating avocado will do magic. Also, having a natural avocado hair mask will never let you get stuck with your short hair for long.

Adding avocadoes to your diet can play a vital role in keeping hair and skin healthy. Generally, avocado is a wonderful food for healthy hair. The fruit is rich in nutrients, including vitamins A, B, C, and E. Avocado is packed with healthy folic acid, which is important for hair growth. In addition to its nutritious value, avocado is a good source of healthy fats. These fats can help moisturize the scalp and promote hair growth. 

Studies also showed that vitamin E is an antioxidant which neutralizes free radicals and prevents oxidative stress. This stress might cause hair loss. 

How many avocados should you eat to get its benefits?

Many people who want strong and healthy hair should eat ½ avocado every day. After that, they will witness its positive effects. 

Quick and healthy avocado recipe

Ingredients

  • 1 avocado
  • 1 tablespoon olive oil
  • 1 lime
  • Sea salt and black pepper to taste

Instructions

  1. Start by chopping the avocado in half and removing the pit.
  2. Pour olive oil and lime juice into a small bowl. Season with salt and black pepper to taste.
  3. Place the avocado halves in the bowl, making sure they are coated with the dressing.
  4. Enjoy!

Pro tip: to double its nutritional value, pair avocado with other nutrient-rich foods like leafy greens or whole-grain toast; this will help you feel full for a longer time, which is excellent for a loss-weight regime. Also, feel free to eat it by itself as raw fruit! Simply slice the avocado and have it with a piece of bread.

Brazil Nuts

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When we grow older, we start searching for more beneficial food than delicious. But what if you can eat snacks that are both packed with nutrients but still tasty? The answer is Brazil nuts. I always take my shot every day, especially when enjoying my movie night. I’m obsessed with this lovely snack which can be a leisurely addition to any dish and still satisfy you with the outcome.

But first, let’s learn what Brazil nuts are.

Scientifically called Bertholletia excelsa, Brazil nuts are a special kind of tree nut that can only be found in South America and is a member of the Lecythidaceae family. Brazil nuts are typically oval and have a hard, dark brown outer shell. The nut’s white or cream-coloured flesh has a subtle and pleasant taste.

The health advantages of brazil nuts are many, and they are also a fantastic source of nourishment for healthy hair. These nuts have an abundance of protein, fibre, vitamins, minerals, and antioxidants. They are also low in saturated fat and sodium. 

Why not try this superb Asian salad with Brazil nuts

These nuts contain about 14 grams of protein per ounce (28 grams). This protein portion makes them an excellent plant-based source for vegetarians and vegans.

How many Brazil nuts should you eat to get its benefits?

Just eat 2 Brazil nuts daily for the best result for your physical and hair health. 

Quick and healthy Brazil nuts recipe

Ingredients

  • 1 cup of unsalted Brazil nuts
  • 1/2 tsp salt
  • 1 tbsp olive oil
  • 1/4 tsp black pepper

Instructions

  1. Set your oven to 375 degrees F. 
  2. Spread Brazil nuts on a baking sheet and roast for about 8 minutes, or until lightly browned.
  3. In a small bowl, combine salt and olive oil. Season to taste with black pepper.
  4. Serve roasted Brazil nuts with your favourite dipping sauce. And bon appetit!

Pro tip: Toasting nuts to prepare your recipes are always amazing. However, you can mash these hard nuts, sprinkle them over a cup of creamy yoghurt and let it rest all night in the fridge. Add any sweet sauce if you desire, and it is going to be your favourite dessert from that point on.

Greek Yoghurt

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Friends! We need to thank Greece for introducing Greek yoghurt to us. And I want to thank my doctor, who advised me to try it after admitting that I am not a yoghurt person. “No, Greek yoghurt is not like other kinds.” He said to me, and he was right! Thank you again, Dr.

Indeed, the reasons to love Greek yoghurt are endless. The first reason is that it is full of healthy probiotics. These probiotics help keep your digestive system healthy and improve your immune system. Greek yoghurt also contains high levels of protein, calcium, and vitamin B12. It is also a good source of iodine, which is important for thyroid health.

Another reason to love Greek yoghurt is that it is very versatile. You may eat it plain or use it in smoothies, dips, or baked goods. It also has a lower sugar content than most other yoghurts, making it the best option for those managing their sugar consumption.

Greek yoghurt just tastes delicious and is decent for healthy hair! It has a creamy and rich texture that satisfies sweet cravings.

Finally, since what you eat can keep you from losing your locks, Greek yoghurt will do an excellent job for your hair health.   

How much Greek yoghurt should you eat to get its benefits?

It’s better to consume one to two cups of low-fat Greek yoghurt daily. 

Quick and healthy recipe to eat Greek yoghurt 

Ingredients

  • 1 cup Greek yoghurt 
  • 1/2 banana, sliced
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • A pinch of salt

Instructions

Mix all components in a blender or food processor and devour!

Pro tip: What is the difference between Greek and standard yoghurt? Both are made from milk that bacteria have fermented, but the difference lies in the production process. Standard yoghurt is made by heating milk and adding bacteria, while Greek yoghurt undergoes an extra straining step to remove whey and lactose. Consequently, the protein concentration and creaminess of the final product are both improved.

Berries

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If you have dry and frizzy hair, it’s a sign of your unhealthy eating habits. You need to take a decision right now by consuming more berries so you can have shinier and healthier hair.

Berries are not only delicious but also offer a range of health benefits. Vitamins and antioxidants in abundance in these foods may aid healing and disease prevention.

There are many different berries with unique flavours and nutritional profiles. For example, blueberries are high in fibre and vitamin C, while raspberries are a good source of manganese and ellagic acid.

Your hair health is a reflection of your gut health. So, whether you like to eat them fresh, frozen, or dried, adding berries to your diet is a great way to enhance and boost your overall health.

How many berries should you eat to get their benefits?

If you like shinier hair, you don’t need to spend all day at the salon. The answer may be already sitting in your fridge. Include half a cup of berries each week in your meals and watch the result. 

Quick and healthy recipe to eat berries 

Ingredients

  • 1 cup fresh or frozen raspberries
  • 1/2 cup blueberries
  • 1/2 cup blackberries
  • 1/4 cup granola

Instructions

1. In a bowl, combine the raspberries, blueberries, blackberries, and granola.

2. Serve immediately or store in an airtight container for later.

Easy and beautiful! An oldie but a goodie from my grandma’s kitchen. 

Pro tip: Berries are soft, small, round, and delicious fruit of various vivid colours— you can pick what you want. Mainly blue, red, or purple, it can be added to any fruit salad or garnish any dish as a surprising final touch. 

Walnuts

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While surfing the internet and exploring recipes or foods for healthy hair, you’ll notice that many influencers are talking about how chewy walnuts can make your crown extra special.

Eating walnuts has a plethora of benefits for your hair health. Here are three reasons why walnuts will give you the luscious locks you’ve always wanted.

  • They are full of omega-3 fatty acids, which are essential for maintaining a healthy scalp and help keep the scalp moisturized and can even promote hair growth.
  • They also contain biotin, a B vitamin essential for hair health. Biotin helps prevent hair loss and can make your hair appear thicker and fuller.
  • Additionally, walnuts contain zinc, an essential component for healthy hair because it helps keep the scalp clean and free of dandruff.

You can eat them raw or soft after coating them with ranch or any other sauce that maximizes the flavour.  

How many grams of walnuts should you eat to get their benefits?

According to Healthline, 1 ounce (28 grams) of walnuts daily is beneficial for your heart-healthy diet, can improve blood pressure, and keeps your hair looking beautiful. 

Quick and healthy recipe to eat walnuts

Ingredients

  • 1 cup walnuts
  • 1/4 cup water
  • 1/2 teaspoon salt

Instructions

  1. Prepare the oven by preheating it to 350 degrees F.
  2. Spread walnuts on a flat sheet and roast for 10 minutes, or until lightly browned.
  3. Place a saucepan of water over low, medium heat and add salt. Remove from heat and let cool.
  4. Pour cooled water over roasted walnuts and stir to coat. Serve them right away or keep them refrigerated for up to three days.

We always recommend unsalted walnuts to sprinkle over your healthy salad bowl or even consume them as a light snack. 

Pro tip: the best way to include walnuts in your diet is to soak them overnight and have them first thing the following morning.

Citrus Fruits

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They are a keeper for your hair and body health. What gives?

Citrus fruits are a type of fruit that contains a high amount of citrus acid. The most common citrus fruits are lemons, oranges, and grapefruits. Also, they are known for their juicy flesh and tart, acidic taste.

Citrus fruits are a great source of vitamin C. In addition to this important vitamin, they’re a good source of potassium, folic acid, and other vitamins and minerals. Moreover, citrus fruits are low in calories and fat, making them a healthy choice for snacks and desserts.

You can eat these fruits fresh, juiced, or used in recipes. Citrus fruits are versatile ingredients used in sweet and savoury dishes.

*As a bonus, you can give your house a breath of fresh air by making your all-natural cleaning products from citrus fruits.

Since hair grows from the roots, the key to a healthy hair look and growth lies in strengthening the health of hair follicles and the scalp. Vitamin C provokes the body to produce collagen that creates capillaries for stronger hair. 

How much citrus fruits should you eat to get their benefits?

You don’t need any vitamin C supplements if you eat one or two servings of citrus fruits daily. It also depends on each person’s desired intake. You can always consult your nutritionist.

Quick and healthy recipe to eat citrus fruits

Ingredients

  • 1 orange
  • 1 lime
  • 1 grapefruit

Instructions

  1. Start by cutting all of the fruits in half.
  2. Peel the orange and lime.
  3. Cut the grapefruit into small pieces.
  4. Put the fruit into a bowl and mix it.

If it’s too tangy, you can add a teaspoon of honey.

Pro tip: If you’re so busy preparing your colourful fruit salads, you can devour your citrus intake by adding slices of lemon to plain water and packing it before you go. Just remember, your body can’t make the fair amount of vitamin C you need, so you have to get it from food, drinks, or supplements.   

Strawberries

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Among healthy fats, biotin-rich foods, and all of these fantastic recipes packed with delicious and beneficial minerals and vitamins, strawberries are my favourites. Not just because of its excellent reddish appearance and sugary taste, it’s also a feast of vitamin C, which determines how fast your hair grows. Experts say strawberries can speed up the process.

Just one cup of strawberries contains over 100% of the recommended daily intake of Vitamin C! This important vitamin helps to boost immunity and is also an antioxidant, which means it helps to protect cells from damage.

Strawberries may help to lower blood pressure. A compound found in strawberries called fisetin has been shown to help improve blood vessel function and reduce inflammation, which can help lower blood pressure.

What’s more? Strawberries may improve brain health through their flavonoids, a kind of vitamin found in fruits and vegetables. Also, recent research indicated that the elderly who ate more of these foods had a reduced risk of cognitive impairment.

How many strawberries should you eat to get their benefits?

Eating 8 strawberries each day is recommended to reap its health benefits. In summer, make strawberries your friend to celebrate its delicious seasonal produce. When you can not find them fresh, have them frozen or replace them with citrus fruits.

Quick and healthy recipe to eat strawberries

Ingredients

  • 1 cup strawberries, sliced
  • 1 teaspoon of vanilla extract

Instructions

  1. Combine the sliced strawberries, honey and vanilla extract in a small bowl.
  2. Bring it to the table immediately or store it in the fridge for later.

*Feel free to replace vanilla with maple syrup for healthier alternatives. 

Pro tip: when purchasing strawberries, look for bright, deep red with a glossy sheen. Avoid strawberries that are dull in colour or have white spots.

Almond butter

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While searching for specific components to get from food, you should consider almonds. And because not everyone prefers eating almonds alone, we invite you to purchase an almond butter jar, spread it on some bread, and take a bite. 

Why? Let’s see. 

Almond butter is a fantastic alternative to other nut butter and even regular butter. It is a good source of healthy fats and contains primarily unsaturated fats, which improve cholesterol levels and minimize the risk of heart disease.

Moreover, almond butter contains nutrients, vitamins, minerals, and antioxidants. These nutrients can help boost immunity, fight inflammation, and protect against chronic diseases.

And here is the best part, almond butter is easy to add to your diet.

You can easily add almond butter to your breakfast or snack routine by using it in smoothies or baking recipes.

How much almond butter should you eat to get its benefits?

If it’s your only source of healthy fats, we recommend devouring 2 teaspoons daily. 

Quick and healthy recipe to prepare almond butter 

Ingredients

  • 1 cup almonds
  • 1/2 cup water
  • 1 tablespoon of lemon juice
  • sea salt
  • ground black pepper
  • 1 teaspoon of vanilla extract (optional)

Instructions

  1. Start by preheating the oven to 350 degrees F.
  2. Spread almonds on a flat sheet and roast for about 10 minutes, or until lightly browned.
  3. In a food processor, combine roasted almonds, water, lemon juice, salt, and pepper and blend until smooth. If desired, add vanilla extract.

And that’s it; you have made healthy homemade almond butter, which is way cheaper than a store-bought almond butter jar. Eat immediately or store it in an airtight container in the refrigerator for up to 3 days.

Pro tip: you’ll love mixing your daily almond butter intake with Greek yoghurt and top it with a handful of healthy, crushed nuts. That’s how you can make the most of your pantry.

Legumes

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There are many benefits to including legumes in your diet. First of all, they are a factory of biotin, and there is no need to emphasize how biotin can affect your hair’s health. 

They are a brilliant source of fibre, which can help regulate digestion and prevent constipation. Legumes are also a good protein source, which is essential for cell repair and growth. Additionally, legumes are low in fat and calories, making them a healthy choice for those watching their weight. Finally, legumes contain nutrients like iron and folate, which are important for maintaining good health.

The three main types of legumes are beans, peas, and lentils. Each type has its set of benefits, making it ideal for different health needs. As we mentioned beans before, we are here to focus on the essence of peas, which are packed with vitamins and minerals, making them an excellent choice for those who want to improve their overall health.

Additionally, lentils are a brilliant source of potassium, playing a key role in your skin, nails, and hair health. 

How many grams of legumes should you eat to get their benefits?

3 cups of legumes each week will entice your body to bring out tough protein or keratin to nourish your strand cells and make your hair long and strong.  

Quick and healthy legumes recipe (black beans)

Ingredients

  • 1 lb. of ground beef
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can tomato soup
  • 1 can black beans, drained and rinsed
  • 1 tsp. chilli powder
  • 1 tsp. cumin
  • Sea salt and pepper to taste

Instructions

  1. Over medium heat, saute the beef until browned in a large skillet.
  2. Add onions and garlic and cook until softened.
  3. Add in the tomato soup, black beans, chilli powder, cumin, salt, and pepper.
  4. Bring to a simmer, then serve hot.

*Eating healthy is the foundation of any beautiful hair; how fast it grows and how beneficial it looks depends on many factors, ranging from genetics, overall health, age, medications, and even environmental exposure. But we must take advantage of all we have to boost our scalp. 

Breakfast Cereals 

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Everyone will love this. Yes, cereals! Finally, it’s something that you can get your hands on easily and eat in several ways. No worries, though. We will reveal our beautiful cereal recipe to enjoy it even more. Each spoon of cereal comprises oat, wheat, and other components depending on your desired flavours. 

The healthy type will constantly be a well-balanced source of minerals and vitamins that are perfect for all family members, even those who don’t care too much about their hair length.

However, it would help if you watched your daily servings. Just keep yourself away from loaded-sugar packages. It would be best if you read the label before bringing it to your house because most breakfast cereals are made with refined grains, which have been stripped of their nutrients.

Also, many breakfast bowls of cereal contain unhealthy additives and preservatives.

Instead, you can replace unhealthy and colourful cereals with natural oat or DIY muesli. 

I’d go for oats because it has a low glycemic index, meaning they won’t cause a spike in blood sugar levels like some other breakfast cereals. This quick feast is essential for preventing that mid-morning crash that can ruin your day. Finally, oats are packed with magnesium, phosphorus, and zinc.

How many grams of healthy cereals should you eat to get their benefits?

You need to eat 30 to 45 grams in the morning and keep your eyes on packages containing only dried fruits and nuts without added sweeteners.  

Quick and healthy cereal recipe

Ingredients

  • 1 cup of oats
  • 1 cup of raisins
  • 1/4 cup of sunflower seeds
  • 1/4 cup of pumpkin seeds
  • 1 tsp of cinnamon (optional)
  • A pinch of nutmeg
  • A pinch of salt
  • 1 tbsp of honey
  • 1 banana, mashed

Instructions

  1. Preheat your oven to 375 degrees F. Grease a baking dish with cooking spray and set aside.
  2. In a large bowl, mix oats, raisins, sunflower seeds, pumpkin seeds, cinnamon, nutmeg, and salt.
  3. Spread the mixture onto the prepared baking sheet and bake for 25 to 30 minutes or until golden brown and cooked through.
  4. Serve warm with honey and mashed banana on top.

Pro tip: As we want to learn how to support and feed our strands from the inside out without hurting our regime, stick with an ingredients list. The better alternative would be to use plain cereal and add your desired fresh fruits and nuts.

Guava

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There is no better than kicking the start of your day with slices of guava. And really, is there a better time than now to discover and dive deep into global beauty to explore hair secrets?

I see you; you’re wondering what the heck is a guava. 

The guava is a kind of exotic fruit that grows naturally in the warm climates of Mexico, Central America, and the Caribbean. The green or yellow skin covers the pink or white meat of this fruit. Flavour-wise, it’s sweet with just a touch of sourness. Vitamins A, C, and E are abundant in guavas. They are also high in fibre.

Guavas are often used in jams, jellies, and preserves. They can also be eaten fresh or made into juices and smoothies. Guavas are available all year round in most supermarkets, but you can get the best, juicier version in autumn. 

How many grams of guava should you eat to get its benefits?

If you’re lucky to find it anytime, feel free to eat a cup of guava daily, which embraces 377 milligrams of vitamin C. 

Quick and healthy recipe to include guava in your diet

Ingredients

  • 1 guava
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract

Instructions

  1. Just preheat the oven to 375 degrees F.
  2. Cut the guava in half and remove the pit.
  3. Mix together honey and vanilla extract until well combined.
  4. Place the guava halves on a baking sheet and pour the honey mixture over them.
  5. Bake for 20 minutes or until the guava is soft and slightly browned around the edges.

*This recipe is for people who don’t like eating whole raw guava. If you don’t mind the raw texture, chop this amazing fruit over your salads or a slice of toast with almond butter.

Extra Tips For Healthy Hair

Water. Water. Water

Water helps your hair stay healthy by keeping your body hydrated. Your body is mostly water, so providing it with the necessary amount is essential. In addition to restoring the body’s water balance and flushing out toxins, drinking enough water helps prevent dehydration.

Furthermore, water contributes to the body’s nutrient production by providing food for your body’s various cells. It also cools the body and removes waste from it naturally. And here is why you’re most likely on this page; drinking plenty of water helps you maintain a healthy body and beautiful, soft hair.

Keep Your Eyes on Vitamins

Strong and long hair is almost everyone’s dream. However, it seems hard to fulfil this dream because it needs a healthy diet rich in vitamins and nutrients. Vitamins help your hair stay strong and well-defined. Your hair needs vitamins B2 (riboflavin), B6, C, D, E and K to remain in peak condition. Your scalp also needs L-cystine to stay free of excess buildup and dirt.

A balanced diet high in vitamins and minerals is the key to maintaining healthy, attractive hair.

Exercise is Also Great for Your Hair

The benefits of exercise to our physical appearance are well-known, but not everyone can make time for it.

Studies showed that regular exercise helps you maintain a beautiful appearance by keeping you healthy and increasing muscle strength; it builds lean muscle, which increases your metabolism and calorie consumption. Exercising also strengthens your hair growth cycle naturally.

Your increased energy levels also make it easier to lose weight and achieve goals in other aspects of your life. Physical training will make you feel happier and healthier as increased blood flow helps circulation throughout your body, effectively enlarging every part. 

It seems to be a system in which each element reflects the whole. For example, hair care is essential in maintaining a beautiful appearance as it contributes to overall health, weight management, and mental wellness. Making these adjustments to your daily habits greatly benefits both your health and appearance in many different ways.

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