We talk a lot about the products we use on our hair, but what about what we eat?
It’s no surprise that a poor diet will affect your hair health.Diets, high in fat, processed foods, sugary drinks and snacks can cause hair to be dry, stringy and dull. In some cases it can result in hair loss.
But the solution is simple beautiful hair starts with a balanced diet.
Foods high in vitamins C, B12 and E, biotin, zinc, iron, found in eggs, lean meat, oily fish, berries, green leafy vegetables, legumes, seeds and nuts help keep your scalp healthy, encourage hair growth, and help keep it strong and shiny.
The team at Orenda share some of their favourite recipes for dishes that contain the foods you need for amazing hair.
Broccoli & Baby Spinach Salad
This salad is packed with vitamins A & C which help in sebum production, the natural oils produced on the scalp. Spinach and broccoli are loaded with folate, and iron, which are important for hair growth.
Ingredients
1 bag baby spinach
1 cup blanched chopped broccoli
1/2 a ripe avocado
1/4 cup blueberries
1/4 cup crumbled feta cheese
1/2 cup cranberries
4 tbsp sunflower seeds
black pepper to taste
Directions
Toss the broccoli, spinach, avocado & berries.
Mix the yoghurt, mustard, honey, lemon juice and salt & pepper to make a dressing and pour over salad. Sprinkle with the seeds and feta.
Super Smoothie
The spinach gives you folate and iron for the healthy growth of your hair, The berries in this smoothie provide a healthy dose of vitamin C and oxidants, which helps promote collagen production to keep hair strong
Ingredients:
1 cup baby spinach
1 cup frozen mixed berries
1 tablespoon chia seeds
1/2 banana, cut up
1/2 cup unsweetened almond milk
1/2 tsp vanilla
3-5 ice cubes
Directions
put all the ingredients into the blender
and blend until smooth and frothy
Orange and Carrot Soup
The vitamin A from the carrots and sweet potato 'helps with the production of sebum (hairs natural oils ) for protection, shine and flexibility. The vitamin E found in the orange increases the hair’s growth.
Ingredients
500 g of sliced carrots
1 sweet potato, peeled and sliced
500 ml of chicken or vegetable stock
250 ml of orange juice
1 teaspoon of freshly grated ginger
1 teaspoon of red curry paste
Directions
Mix all the ingredients. Bring to a boil, cover and simmer until the vegetables are soft. Puree. Serve the soup topped with some yogurt and coriander
Edamame Salad
This tasty Asian-inspired salad is packed with protein, antioxidants,& vitamins C & A to help strengthen hair follicles and promote hair growth. The cucumber helps with hydration.
Ingredients
1 bag Edamame beans
1 cup diced cucumbers
1 diced red capsicum
2 spring onions
1/4 cup chopped coriander
2 tsp sesame seeds
Dressing
2 tbs rice wine vinegar
2 tsp olive oil
1 tsp sesame oil
1 tsp tamari or soy sauce
2 tsp honey
1/2 tsp Sriracha
1/4 tsp ground ginger
Directions
In a large bowl combine all of the salad ingredients.
Whisk or shake all of the dressing ingredients together in a small jar until combined.
Pour the dressing over the salad and toss everything together.
Maple-Glazed Salmon with Spinach and Broccolini
This tasty dish is Full of Omega 3 to promote shine and prevent hair loss and B vitamins for growth.
Ingredients
1 tbs maple syrup
1 tbs wholegrain mustard
1 tbs tamari or soy sauce
2 salmon filets
½ tsp each black & white sesame seeds,
1 bunch asparagus, trimmed
1 bunch broccolini, trimmed,
2 tbs avocado oil (or extra virgin olive oil)
Juice of ½ lemon, remaining cut into wedges, to serve
1½ cups coriander & mint leaves
Mixed salad leaves
Directions
Combine maple syrup, half the mustard and half the tamari sauce and marinate salmon for 15 -30 mins
On a lightly oiled baking tray toss the asparagus & broccolini tray in 1/2 tsp oil and 1/2 the sesame seeds. Put the salmon on the tray and sprinkle with the remaining sesame seeds, grill for 6-10 mins, turning vegetables once, until fish is lightly glazed and medium rare and vegetables are just tender.
Set aside to rest for 5 minutes, then roughly flake salmon.
To make a dressing, shake the remaining mustard, tamari and oil with the lemon juice in a small screw-top jar and season.
Place the coriander, mint, salad leaves, broccolini, asparagus and herbs on a serving platter, top with salmon and drizzle with dressing.
Garlic Chicken and Green Veggies
Protein, green vegetable ,and citrus in this recipe will help promote strong hair growth and healthy folliules
Ingredients
2 tbsp olive oil
6 small skin-on chicken thighs
150ml chicken stock
6 spring onions
100g broccoli
100g sugar snaps
green beans
3-4 cloves of garlic (minced)
1 lemon, quartered
small handful oregano
Directions
Pre-heat your oven to 180ºC
brown the chicken on the stovetop in an oven-proof pan, ( 4-5 minutes) until golden and crisp.
Remove from the stove add garlic,1/2 the oregano and the stock and place in the oven for 15 minutes. after 15 mins add the vegetables and lemon quarters making sure everything is coated in the stock. Return to the oven for 10 -15 minutes, until the chicken is cooked through and the vegetables are just tender. Once removed from the oven scatter with oregano
Sweet Potato Korean Fritter
Sweet potatoes are high in zinc for healthy growth and Vitamin A, which helps with the production of sebum to moisturise the scalp for healthy hair growth and shiny hair. These spicy fritters make great party food or lunch box fillers
Ingredients
2 large sweet potatoes, peeled
2 eggs
3/4 cup drained finely chopped kimchi
1/2 cup flour
salt and pepper to taste
Vegetable oil for frying
1/2 cup Greek yogurt
1 tsp Gochujang (Korean hot pepper paste) or hot chilli sauce
Directions
Grate sweet potatoes in the large holes of a box grater. Transfer to a clean kitchen towel or several layers of paper towels to wring out as much liquid as possible; discard the liquid.
Place sweet potatoes, eggs, kimchi, flour, season with salt and pepper.
Mix batter with a fork to combine. Heat oil in a large fry pan Pour oil into a large cast-iron or nonstick fry pan to come 1cm up sides; heat over medium-high until shimmering.
Drop heaping tablespoonfuls of batter into pan, don't overcrowd the pan. Using a spatula, gently flatten the fritters. Cook until undersides are browned and crisp, about 2 minutes. Turn over and cook until browned and crisp on the other side, about 2 minutes.
Transfer fritters to a baking pan lined with several layers of paper towels and let drain. Repeat with more oil and the remaining batter.
For the dipping sauce Mix yogurt and Gochujang or chilli sauce in a small bowl; season with salt.