We all know that eating to support your health and healthy hair go hand-in-hand, so what better time than autumn to kick off a new health regimen with three new nutrient-packed recipes? 

To ensure you’re eating the foods that will support your hair health, it's important to know which vitamins and nutrients are important for hair health. For example, foods high in protein, vitamin C, D, biotin, and zinc are the go-to foods for those looking to maintain the locks of their dreams. The key is to keep things fresh with new recipes highlighting various foods rich in color and flavor. Here are three new healthy and delicious recipes that contain ingredients that will nourish your hair and satisfy your taste buds. 

1. Sweet potato & chicken curry

Loaded with healthy proteins to add that shine and luster you're looking for; you’re going to want to make this curry dish more than once a week! The good thing is, this will benefit more than your hair. The sweet potatoes are packed with vitamin A to help support your immune system and potassium for muscle health. You’ll love this as the first recipe to try on the list! 

Serves: 3-4

Ingredients: 

500g sweet potato, peeled and cut into bite-size pieces

1 tablespoon olive oil

4 skinless chicken thigh fillets, each cut into large chunks

1 large red onion, cut into wedges

2 tablespoons curry paste

2 large tomatoes, roughly chopped

125g spinach

Directions:

Cook the sweet potatoes in salted boiling water for 5-7 minutes until just tender. Drain well, then set aside.

Meanwhile, heat the oil in a large frying pan, then add chicken and onion. Cook for 5-6 minutes until the chicken is browned and cooked through. Stir in the curry paste, cook for 1 minute, add the tomatoes, then cook for another minute. Pour in 100 ml boiling water and mix well. Simmer for 5 minutes, add the spinach, then cook for 2 minutes until wilted. Fold in the potatoes and heat through. Serve with rice and naan bread.

Enjoy your delicious meal!

2. Orange, carrot & mint soup

Nothing better than a savory soup with all the vitamin C and beta-carotene your hair can handle. This soup recipe also adds mint for a tasty bite and digestion support. 

Serves: 3-4

Ingredients:

Large knob of butter

700g carrot, peeled and thinly sliced

1 large onion, thinly sliced31

1 large garlic clove, crushed

1 light vegetable stock

125ml freshly squeezed orange juice

2 tablespoons finely chopped fresh mint

Heavy cream for drizzling (optional)

Directions:

Melt the butter gently in a medium saucepan, then add the carrots, onion, and garlic. Cover with a lid and leave over low heat, stirring occasionally, until the vegetables have softened but not colored (about 12 minutes). Pour in the stock and sprinkle in a little salt (if using a cube, hold back on the salt and adjust it at the end). Bring to a boil and simmer, partially covered, for 20-30 minutes or until the vegetables are very soft. Take off the heat and leave to cool for a few minutes.

Strain the vegetables through a sieve set over a bowl — reserve the liquid. Transfer the vegetables to a food processor or blender. Process until smooth, adding enough of the strained liquid to make the mixture turn easily in the machine. Set the sieve over the cleaned pan and push the puréed vegetables through (this step is not essential but gives the soup a very smooth finish). Pour in the liquid and stir well to blend. Tip in the orange juice and mint, and gently reheat the soup. Stir and taste to see if more salt is needed, then pour into warmed bowls. If you like the idea of the cream, drizzle a little over the top.

Enjoy (and tell all of your friends...)

3. Pepper-lime salmon with rice & beans

This recipe is a winner for your hair and is packed with omega-3s (perfect for your hair) and healthy proteins.

Serves: 2

Ingredients:

2 salmon fillets (about 125g / 4½ oz each)

1 tablespoon Creole or Cajun seasoning mix

100g/ 4oz basmati rice

400g can black-eyed beans, rinsed and drained

1 tablespoon hot pepper sauce

1 tablespoon clear honey

2 limes, 1 juiced, 1 cut into wedges

Small bunch coriander, roughly chopped, plus extra to serve

Directions:

Heat the grill to hot. 

Roll the salmon in the Creole seasoning to cover.

Cook the basmati rice following pack instructions. Add the black-eyed beans for the final 2 minutes of cooking. Drain, place back in the pot, and cover with a lid.

Grill the salmon fillets for about 8 minutes without turning. While they cook, mix the pepper sauce, honey, and lime juice.

Stir the coriander through the rice, drizzle the sauce over the salmon, scatter with extra coriander leaves, and serve with the lime wedges. Enjoy!

Final thoughts

There’s nothing like the real thing when it comes to getting your dose of nutrients, and when they're as delicious as these sweet potato, chicken, carrot, and salmon dishes, there’s no excuse not to get your fill of hair-beautifying vitamins. With these three fantastic recipes, your taste buds will delight, and your hair will reap the benefits — but that’s not where the benefits stop! These recipes are loaded with omegas, vitamins C, D, and Bs, supporting eyes, brain, heart, and immune health.

Of course, you can always play with these recipes — take out ingredients while adding others or more of a source you like.