15 good foods for hair (with recipes to take care of it)

The hair is the mirror of everything that is happening in the body. Therefore, to get a beautiful mane, better than visiting the hairdresser is to take care of our health.

there are certain factors that influence the appearance of hair: chronic diseases, genetics, age, hormonal balance or nutritional deficiencies. Before spending money on special shampoos to strengthen it and promote its growth, we can take a good look what do we have in our pantry.

To enjoy shiny and beautiful hair it is essential to wear a especially nutritious diet: rich in vitamins, especially vitamins B, C, D and E, minerals such as iron and zinc, healthy fats and proteins. Proteins play a very important role, since hair is made up of them.

There are some foods that can especially help to have strong and shiny hair.

Foods that strengthen hair

Spinach: Spinach contains a variety of nutrients that stimulate hair growth, such as folic acid, iron, and vitamins A and C.Oranges, tangerines, lemon and other citrus: Citrus fruits are accessible, affordable, local, and rich in vitamin C, making them a perfect ally for shiny hair.Avocado: It is a source of healthy fats and vitamin E, which improves blood flow in the scalp and thus improves growth in periods of loss and helps to have thicker hair. In addition, thanks to its antioxidants, it fights against free radicals that damage hair.Shiitake mushrooms: They are a source of copper that helps the body produce a substance called melanin. Melanin is essential for the production of pigments in the hair and helps to improve color and prevent graying. This mineral can also be found in sesame seeds, chickpeas, and seaweed.Cashews: They are rich in magnesium, zinc, selenium, copper and iron. These minerals nourish the hair, make it softer and improve its texture. Thanks to its healthy fats, the hair becomes shiny and soft.

flax seeds: They are a source of group B vitamins, vitamin E and omega 3 vegetables, which thanks to their anti-inflammatory action prevent hair shedding.Pumpkin seeds: These seeds are one of the most potent sources of zinc, which plays an important role in the growth and repair of hair fibers. This mineral helps strengthen the hair fiber and prevent hair loss, and favors the production of collagen and keratin, which stimulates growth. It also improves pigmentation.Bean: Beans are a good source of protein, necessary for hair growth. They also contain zinc and biotin, the vitamin that contributes to hair growth and helps keep hair healthy and strong, providing volume and vitality. It also balances sebaceous secretion and thus reduces dandruff.nutritional yeast: Nutritional yeast not only flavors many vegan foods such as cheeses, but is also very rich in nutrients such as B vitamins, zinc, iron, copper, and easily digestible protein, which makes it an ally for skin shiny and strong hair.Oatmeal: Oats are rich in iron, fiber, zinc, and other nutrients that stimulate hair growth. Helps keep the scalp healthy and well hydrated. A bowl of oatmeal in the morning helps keep dandruff at bay, thanks to the saponins.

Lentils: They are rich in iron and folic acid, which are responsible for cell repair and formation of red blood cells and therefore help in hair growth. Foods rich in iron should be taken daily, since its lack is one of the most common causes of hair loss.Pumpkin: It is rich in beta-carotene, the orange pigment, the fundamental source of vitamin A. Vitamin A is necessary for the health of the hair and especially for the scalp, since the cells use it to produce sebum and keep the scalp hydrated.sweet potato: Another incredible source of beta-carotene, which is converted in the body into vitamin A. Vitamin A, in addition to nourishing the scalp, accelerates hair growth and improves its appearance.Spirulina: This seaweed is a natural multivitamin that helps nourish the body and thus strengthen hair.Peanut butter: Due to its high magnesium and vitamin E content that makes hair follicles stronger. It is also rich in biotin, the hair vitamin and protein.

4 recipes with good foods for hair

In these three recipes we will combine these foods to obtain nutritionally dense recipes, suitable for provide the body with all the nutrients we need so that hair can grow strong and healthy.

1. Sweet potato noodles with spinach pesto

Preparation: 20 minutes – Cooking: 30 minutes

These noodles are delicious as a first course, or accompanied by cubes of tofu or baked chickpeas as a single dish.

Ingredients (4 servings):

3 large sweet potatoes 1 teaspoon of black pepper 1 tablespoon of olive oil

For the spinach pesto:

5 tablespoons of raw cashews 1 clove of garlic 200 g of raw spinach 4 tablespoons of olive oil 2 tablespoons of nutritional yeast 1/2 teaspoon of salt 1 teaspoon of lemon juice

Preparation:

Preheat the oven at 200 degrees.Wash the sweet potatoes well and cut the ends. With the help of a spiralizer or with a potato peeler, cut the sweet potatoes into noodles.Throw in the noodles On a baking tray, season with salt and pepper, drizzle with olive oil, mix well with your hands and bake for 25-30 minutes until cooked. You can also sauté them for about 10 minutes in the pan.prepare the pesto. Arrange the cashews on a small plate and toast in the oven along with the noodles for about 8 minutes. Peel the garlic. Wash the spinach well. Blend all the ingredients for the pesto. If necessary, add more oil or a little water to achieve the consistency of a sauce. Taste the taste. Serve the noodles with the pesto.

2. Bean and pumpkin hummus

Preparation: 15 minutes – Cooking: 25 minutes

A beautifully colored hummus, rich in beta-carotene, iron and copper necessary for shiny hair.

Ingredients:

400 g of white beans 1/2 pumpkin (for example potimarron) juice of half a lemon 2 tablespoons of tahini 1 clove of garlic 1 teaspoon of cumin 4 tablespoons of olive oil smoked paprika salt

Preparation:

Preheat the oven at 220 degrees.If necessary, peel the pumpkin (There are types of pumpkin, such as potimarrón, which does not need to be peeled). Cut the pumpkin into pieces and put it on a baking sheet. Season with salt, paprika, drizzle with two tablespoons of olive oil, mix well and cook in the oven for about 25 minutes until cooked and starting to caramelize. Let it cool.In a blender or with the help of a hand blender, crush the drained beans, the roasted pumpkin, the lemon juice, salt, cumin, garlic, tahini and the other two tablespoons of olive oil. Taste the taste and add more lemon juice or salt if necessary. If necessary, add a couple of tablespoons of water until you get a smooth consistency.Served are crackerspita bread, eat pizza base, with pasta, in sandwiches, salads, buddha bowls…

3. “Overnight” Oats with Peanut Butter

Preparation: 5 minutes

Overnight oats are an ideal breakfast for chaotic mornings during the week. Can prepare a large tupperware on sunday night or individual cans and consume them during the week.

Accompany oatmeal in the morning with fruit rich in vitamin C and a few cocoa nibs for a full breakfast.

Ingredients (1 serving):

1/2 cup rolled oats 1 teaspoon chia seeds 1/2 cup vegetable drink 1 tablespoon peanut butter 1 tablespoon coconut sugar, maple syrup, or a pinch of stevia (optional) 1/4 teaspoon cinnamon

Toppings:

1/2 orange 1 kiwi or a couple of strawberries cocoa nibs

Preparation:

In a glass jar, pour the vegetable drink, the sweetener if you are going to use it, the peanut butter and the chia seeds and mix well. The butter does not have to be dissolved. There may be whole chunks.Add the oat flakes and mix. Make sure they are well soaked in the drink. If necessary, add a little more. Close well and leave overnight in the fridge.In the morning add a little more vegetable drink or yogurt, pieces of fresh fruit and cocoa nibs and enjoy. In the colder months you can heat the mixture.

4. Lentil and shitake burgers

Preparation: 20 minutes – Cooking: 35 minutes – Rest: 30 minutes

Veggie burgers are a family favorite.

Ingredients (8 burgers):

300 g cooked lentils 100 g rolled oats 200 g shitake mushrooms 1 tablespoon flaxseeds 3 tablespoons water 2 tablespoons oil 1 onion 2 garlic cloves 2 tablespoons tamari 1 teaspoon cumin 1 teaspoon smoked paprika 2 tablespoons parsley black pepper salt

Preparation:

in a small bowl mix the ground flax with 3 tablespoons of water and let stand. You will have your flax “egg”. Chop the onion and garlic. Chop the shitake mushrooms.In a frying pan heat the oil and fry the chopped onion for about 10 minutes. Add the mushrooms and garlic and cook 8 more minutes. Add the spices, 1 tablespoon of tamari and give it a couple of turns in the pan.Throw in the lentils, rolled oats, parsley, remaining tamari, salt, pepper, and mushroom mixture to a food processor and pulse a few times. Be careful not to over-shred. Add the flax “egg” and mix well. If you don’t have a food processor, puree the rolled oats with a hand blender.Chop the vegetables very fine and mash the lentils with a fork.Mix all ingredients well, test the flavor and let it rest for 30 minutes in the fridge to absorb the moisture. Take the mixture out of the fridge and with the help of your wet hands shape the hamburgers. Cook on the grill with a little oil on both sides and in the oven at 200 degrees for about 20 minutes (they come out of the oven a little drier).