by cygnus on December 3rd, 2015

A nourishing healthy hair recipe to add to your diet plan

Did you know that the nutrients you eat today help to feed the hair follicle from which each hair strand is born? Without the appropriate nutrition, through food or supplementation, our hair can suffer!

When it comes to healthy eating, it’s good to have a few stock recipes up your sleeve. Salmon, sweet potatoes and kale are all regarded as superfoods and the below recipe, by Nutritionist Ciara Foy, combines all three!

Salmon is rich in both protein and vitamin D, as well as omega-3 fatty acids. As hair is largely composed of protein, notably keratin, a diet rich in protein is particularly important for healthy hair growth.

Sweet potatoes and kale are excellent sources of the health-promoting compound beta-carotene, a powerful antioxidant, which your body turns into vitamin A. No cell in the body can function without enough vitamin A. In hair, vitamin A, promotes the production of sebum, an oil substance secreted by hair follicles to protect them from drying out.

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Mediterranean Baked Potato with Sautéed Kale and Sweet Potato Mash: 

3 organic tomatoes seeded and chopped, 2 shallots finely chopped, 2 tbsp of fresh oregano, 2 tbsp of fresh lemon juice, 2 tbsp of olive oil, salt and fresh ground pepper for taste, 2 organic or wild salmon fillets, 1 bunch of kale, 2 cloves of minced garlic, 1 tbsp of coconut oil, 2 organic sweet potatoes, cinnamon to taste.


Pre-heat the oven to 400°. Stir together tomatoes, olive oil, oregano, shallots, lemon, salt and pepper. Rinse fish and pat it dry. Oil the parchment paper. Add mixture on top of fish. Fold parchment paper over the fish and seal each package by folding the edges. Place packages on 2 baking sheets and bake.

Sweet Potato Mash: 

Pre-heat oven to 400°. Place washed and punctured sweet potatoes in skin on a baking sheet. Bake for 1 hour. Cut open and scoop into a dish, mash and add cinnamon.

Sautéed Kale: 

Wash Kale and pull the leaves off the stems. Chop Kale into bite sized pieces. Heat 1 tbsp of coconut oil in a pan. Add minced garlic, stir until brown. Add Kale and sauté for 3-5 minutes until the kale is soft and bright green. Add sea salt and pepper to taste.