If you have nutrient deficiencies in protein, biotin, iron, and vitamin D, one of the first places you’ll notice is in your hair. Keeping an eye on your hair health can help you better address any issues before they start to get out of hand.
- Eggs are high in biotin, vitamins A and D, B12, and protein. Protein is vital for a healthy scalp and hair, which is made up of mostly protein. And biotin is a B vitamin that has been shown to encourage hair growth and support a healthy scalp. A deficiency in biotin can lead to dry, brittle hair and nails. Eggs also provide two carotenoids—lutein and zeaxanthin—which are vital for the health of the eyes, skin, and of course, hair.
Recipe: Denver Oven Omelet
8 large eggs
1/2 cup half-and-half cream
1 cup shredded cheddar cheese
1 cup finely chopped fully cooked ham
1/4 cup finely chopped green pepper
1/4 cup finely chopped onion
Directions
- Preheat oven to 400°. In a large bowl, whisk eggs and cream. Stir in the cheese, ham, green pepper and onion. Pour into a greased 9-in. square baking dish.
- Bake until golden brown and the center is set, 25-30 minutes.
- Fatty fish, like salmon, sardines, and mackerel, provide omega-3 fatty acids along with vitamin D and biotin, which also help the hair hold in moisture to become softer, more supple, stronger, and shinier. Seafood is also a good source of zinc, a mineral needed for cell reproduction, tissue growth, and repair. A zinc deficiency can lead to both hair loss and dandruff.
Recipe: Ingredients
12 oz. (340 g) salmon, cut into 2-3 fillet strips
salt
black pepper
1 pinch cayenne pepper
2 tablespoons honey
1 tablespoon warm water
1 1/2 teaspoons apple cider vinegar or lemon juice
1 tablespoon olive oil
3 cloves garlic, minced
1/2 lemon, sliced into wedges
1 tablespoon chopped parsley
Directions
- Season the surface of the salmon with salt, black pepper and cayenne pepper. Set aside.
- Mix the honey, water, apple cider vinegar or lemon juice and a pinch of salt together. Stir to combine well.
- Heat up an oven-safe skillet (cast-iron skillet preferred) on high heat. Add the olive oil. Pan-fry the salmon, skin side down first, for about 1 minute. Turn the salmon over and cook for 1 minute. Turn it over again so the skin side is at the bottom.
- Add the garlic into the pan, saute until slightly browned. Add the honey mixture and lemon wedges into the skillet, reduce the sauce until it's sticky.
- Finish it off by broiling the salmon in the oven for 1 minute or until the surface becomes slightly charred (optional step).
- Top the salmon with parsley and serve immediately.
- Red meat provides protein and iron, which are needed for thick, healthy, lustrous hair. Other quality sources of protein include chicken and turkey.
Recipe: Beef Stew with Carrots & Potatoes
Total Time: 3 Hours 30 Minutes
INGREDIENTS
3 pounds boneless beef chuck (well-marbled), cut into 1½-inch pieces
2 teaspoons salt
1 teaspoon freshly ground black pepper
3 tablespoons olive oil
2 medium yellow onions, cut into 1-inch chunks
7 cloves garlic, peeled and smashed
2 tablespoons balsamic vinegar
1½ tablespoons tomato paste
¼ cup all-purpose flour
2 cups dry red wine
2 cups beef broth
2 cups water
1 bay leaf
½ teaspoon dried thyme
1½ teaspoons sugar
4 large carrots, peeled and cut into 1-inch chunks on a diagonal
1 pound small white boiling potatoes (baby yukons), cut in half
Fresh chopped parsley, for serving (optional)
INSTRUCTIONS
- Preheat the oven to 325°F and set a rack in the lower middle position.
- Pat the beef dry and season with the salt and pepper. In a large Dutch oven or heavy soup pot, heat 1 tablespoon of the olive oil over medium-high heat until hot and shimmering. Brown the meat in 3 batches, turning with tongs, for about 5 minutes per batch; add one tablespoon more oil for each batch. (To sear the meat properly, do not crowd the pan and let the meat develop a nice brown crust before turning with tongs.) Transfer the meat to a large plate and set aside.
- Add the onions, garlic and balsamic vinegar; cook, stirring with a wooden spoon and scraping the brown bits from bottom of the pan, for about 5 minutes. Add the tomato paste and cook for a minute more. Add the beef with its juices back to the pan and sprinkle with the flour. Stir with wooden spoon until the flour is dissolved, 1 to 2 minutes. Add the wine, beef broth, water, bay leaf, thyme, and sugar. Stir with a wooden spoon to loosen any brown bits from the bottom of the pan and bring to a boil. Cover the pot with a lid, transfer to the preheated oven, and braise for 2 hours.
- Remove the pot from the oven and add the carrots and potatoes. Cover and place back in oven for about an hour more, or until the vegetables are cooked, the broth is thickened, and the meat is tender. Fish out the bay leaf and discard, then taste and adjust seasoning, if necessary. Serve the stew warm -- or let it come to room temperature and then store in the refrigerator overnight or until ready to serve. This stew improves in flavor if made at least 1 day ahead. Reheat, covered, over medium heat or in a 350°F oven. Garnish with fresh parsley, if desired.
- Greek yogurt is another rich source of protein, which provides the building blocks of long, glowing locks. Just remember to reach for plain, unsweetened yogurt that provides live probiotics.
Recipe: Lemony Yogurt Sauce(put on top of meat choice)
6 Tbsp. fresh lemon juice
1 garlic clove, finely grated
1 tsp. kosher salt
1 tsp. freshly ground black pepper
2 cups plain whole-milk Greek yogurt
Directions: Whisk lemon juice, garlic, salt, and pepper into yogurt in a medium bowl to evenly distribute.
Cover and chill.
- Chia seeds are another quality source of omega-3s, along with fiber and loads of antioxidants, which are also needed for hair thickness and growth. Chia seeds are also a good plant-based protein source, with 20% more protein than soybeans.
Recipe: Butternut Squash Onion Bake
Ingredients
1 butternut squash (large, about 4 cups, cut into 1-inch chunks)
1 sweet onion (medium, cut into wedges)
1 Tbsp. olive oil
1/2 tsp. sea salt
1/2 tsp. fresh ground black pepper
4 strips bacon (cooked, crumbled)
2 tsp. chia seeds
1 tsp. toasted sesame seeds
1 tsp. fresh parsley (chopped)
Directions
- Place the Smart Oven+ Baking Stone Attachment in oven. Select STONE BAKE mode and preheat to 425°F.
- Toss squash and onions with olive oil and season with salt and pepper. Spread out in even layer on Baking Stone. Roast 25 minutes until golden and tender. Remove from oven and cool slightly.
- Transfer squash to serving dish and sprinkle with bacon, chia seeds, sesame seeds and parsley. Serve immediately.
- Flaxseeds are rich in polyunsaturated fats, which help nourish the scalp, preventing dryness, and lead to smoother, softer locks.
Recipe: No Bake Protein Balls
|
1 cup |
Old-Fashioned Oats |
|
½ cup |
Peanut Butter |
|
½ cup |
Ground Flax Seed |
|
½ cup |
Chocolate Chips |
|
⅓ cup |
Honey |
|
1 tablespoon |
Chia Seeds |
|
1 teaspoon |
Vanilla Extract |
Mix altogether, roll into balls and refrigerate up to a week.
- Sunflower seeds are rich in zinc.Zinc is known to help stimulate follicle health, and it also is needed for protein synthesis and nutrient absorption. Zinc can also be found in meats and fish, but if you’re looking for a plant-based source, sunflower seeds top the list.
Recipe: Bacon Broccoli Salad with Raisins and Sunflower Seeds
|
½ pound |
Bacon |
|
4 heads |
Broccoli (cut into bite-size pieces) |
|
1 ½ cups |
Raisins |
|
1 ½ cups |
Unsalted Sunflower Seeds |
|
½ cup |
Onion (chopped) |
|
1 cup |
Avocado Oil Based Mayo |
|
¼ cup |
Coconut Sugar |
|
2 tablespoons |
White Wine Vinegar |
Stir up the wet ingredients with the dressing and toss with the broccoli and onion and top with bacon.
- Mushrooms provide a number of hair-nourishing nutrients, including fiber, fatty acids, biotin, B vitamins, selenium, copper, and potassium, which may help strengthen hair and prevent loss.
Recipe: One Pot Zucchini Mushroom Pasta
|
1 pound |
Spaghetti |
|
1 pound |
Cremini Mushrooms (thinly sliced) |
|
2 |
Zucchini (thinly sliced and quartered) |
|
⅔ cup |
Peas |
|
2 cloves |
Garlic (thinly sliced) |
|
2 sprigs |
Thyme |
|
add |
Kosher Salt (and freshly ground black pepper) |
|
⅓ cup |
Parmesan (grated) |
|
¼ cup |
Heavy Cream |
Directions
- In a large stockpot or Dutch oven over medium high heat, combine spaghetti, mushrooms, zucchini, peas, garlic, thyme and 4 1/2 cups water; season with salt and pepper, to taste.
- Bring to a boil; reduce heat and simmer, uncovered, until pasta is cooked through and liquid has reduced, about 8-10 minutes. Stir in Parmesan and heavy cream.
- Serve immediately
- Citrus fruits provide a good dose of vitamin C,which is essential for the production of collagen in the body. Other good sources of C include berries, black currants, melons, guava, rose hips, chili peppers, green and yellow peppers, kale, broccoli, tomatoes, and kiwis. Yellow peppers are one of the best sources of vitamin C, with nearly five times more than oranges.
Directions: Cuban Baked Chicken with Yellow Peppers and Yellow Rice
1 chicken, cut into 8 pieces (about 2 1/2 pounds)
Kosher salt and freshly ground pepper
1 tablespoon unsalted butter
1 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 yellow bell peppers seeded, cored and thinly sliced
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1 cup medium- or long-grain rice
1 3/4 cups low-sodium chicken broth
1 cup peas, thawed frozen or cooked fresh
Directions
- Preheat the oven to 375 degrees F. Pat the chicken dry and season with salt and pepper. Melt the butter with the oil in a large deep skillet, with a lid over medium-high heat. Add the chicken, skin-side down, and cook until well browned, about 6 minutes. Turn chicken and cook until other side browns lightly, about 2 minutes more. Transfer chicken to a plate. Pour off all but 2 tablespoons fat.
- Add the onion to the skillet and cook, stirring often, until soft, 3 to 5 minutes. Add the garlic and cook 1 minute longer. Add the peppers and cook, stirring, until softened, about 3 minutes. Stir in the turmeric, cumin, rice, and 1/4 teaspoon salt and stir until the rice is coated. Pour in the broth, stir to distribute the rice evenly. Increase the heat to high and boil until liquid begins to be absorbed into the rice, about 2 minutes. Nestle the chicken in the rice. Cover and transfer the pan to the oven and bake until the rice is tender and chicken cooks through, about 25 minutes.
- Remove the cover, fluff the rice and stir in the peas. Cover and let sit to warm the peas, about 5 minutes. Season with additional salt and pepper. Serve.
- Avocado provides natural oils your hair needs to feel soft and smooth and to help the hair hold onto moisture.In addition, avocado provides other hair-promoting nutrients like B6 and vitamins A, D, and E. Vitamin E, for example, offers potent antioxidants to support hair growth. Avocado is also a source of biotin, so go ahead and add some creamy goodness to your salad, blend it in a shake, or pile it on top of toast.
Recipe: Blackened Salmon with Mango Avocado Salsa
2 teaspoons dried oregano
2 teaspoons ground cumin
2 teaspoons paprika
2-1/4 teaspoons pepper, divided
3/4 teaspoon salt, divided
4 salmon fillets (6 ounces each)
1 medium mango, peeled and cubed
1 medium ripe avocado, peeled and cubed
1/3 cup finely chopped red onion
2 tablespoons minced fresh cilantro
2 tablespoons lime juice
2 teaspoons olive oil
Directions
- Combine the oregano, cumin, paprika, 2 teaspoons pepper and 1/2 teaspoon salt; rub over fillets. Refrigerate for at least 30 minutes.
- Meanwhile, in a small bowl, combine the mango, avocado, red onion, cilantro, lime juice and remaining salt and pepper. Chill until serving.
- In a large cast-iron skillet, cook fillets in oil over medium heat until fish flakes easily with a fork, 5-7 minutes on each side. Serve with salsa.