Fresh vegetables in eco cotton bags on table in the kitchen. lettuce, corn, potatoes, apricots, bananas, rucola, mushrooms from market. zero waste shopping concept. ban plastic, Food, Vegetable, Shopping, Organic, Fruit
Fresh vegetables in eco cotton bags on table in the kitchen. lettuce, corn, potatoes, apricots, bananas, rucola, mushrooms from market. zero waste shopping concept. ban plastic, Food, Vegetable, Shopping, Organic, Fruit

4 Recipes to Support the Food and Follicle Connection

Indeed, it’s true! The health of your hair is very much dependent on nutrition. While this might feel like a sour fact to those of us who love our junk food, it also presents a huge positive in the form of opportunity. You can make healthy hair possible by using nutrition as a tool! And we’re going to help you get started. Keep reading to explore four recipes for healthy hair.    

The Food and Follicle Connection 

But before we dive into the delicious details, let’s talk about why nutrition plays such a huge role in healthy hair. It’s because of the nutrients your follicles need to stay nourished. We have been celebrating February by focusing on a few hair-related topics—love is in the hair, after all! ;) Those include an exploration of the anatomy of hair, which you can catch up on here

In that post, we discussed how important follicles are. They are the spaces in which the hair actually grows, and hair follicle cells are amongst the most rapidly dividing in the body. That means that they can be extra sensitive to nutrient deficiencies, toxins, physiological factors, etc. Here’s the great news though: that sensitivity could also be viewed as receptiveness. 

If you make positive nutrition and lifestyle changes, it will directly and quickly impact your hair follicles in a beneficial way. 

Supplementation’s Role

We’re also going to touch on one other important consideration before we share our recipes. While supplements should never be a substitute for a balanced diet, they are a key advantage of our modern lives. The fast pace of our 21st-century lifestyles makes getting enough nutrients challenging. Food is produced in greater quantities than ever before and with that, soil contains fewer nutrients than it used to. Our schedules are full and demanding. The solution? Supplementation.

We encourage you to give the forthcoming recipes a try, but don’t forget that DeeplyRooted can be a partner that builds up your nutrient reserves for the days when prep and cooking just aren’t in the cards. 

Now, let’s dig in (pun intended)!

Important Nutrients in Recipes for Healthy Hair

The following recipes are abundant in a lot of the heavy hitters when it comes to nutrients for healthy hair! These include protein, omega-3 fatty acids, zinc, iron, vitamin E, and B vitamins (especially biotin). 


Salmon Avocado Salad

Rich in omega-3 fatty acids (salmon and walnuts), vitamin E (avocado), and protein, this is a wonderful—and easy—addition to your diet. 


  • 2 cups of mixed greens (preferably including spinach, arugula, and kale)
  • 1 medium avocado, sliced
  • 8 ounces of cooked salmon (wild caught for extra omega-3s)
  • ½ cup of cherry tomatoes, halved
  • ¼ cup of walnuts, chopped
  • Olive oil
  • Lemon juice
  • Salt
  • Pepper


  1. Arrange the mixed greens.
  2. Top with the sliced avocado, cooked salmon, cherry tomatoes, and chopped walnuts.
  3. Whisk together the olive oil, lemon juice, salt, and pepper, to taste, for your dressing. 


Spinach and Feta Quinoa Salad

This dish offers plenty of zinc (quinoa and sunflower seeds), iron (spinach), and protein (quinoa), all of which are vital for hair health! 


  • 1 cup of quinoa
  • 2 cups of spinach, chopped
  • ½ cup of feta cheese, crumbled
  • ¼ cup of sunflower seeds
  • ¼ cup of red onion, finely chopped
  • Olive oil
  • Balsamic vinegar
  • Salt
  • Pepper


  1. In a large bowl, combine the cooked quinoa, chopped spinach, crumbled feta, sunflower seeds, and red onion. 
  2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper, to taste, for your dressing.
  3. Pour the dressing over the salad and toss to combine. 


Sweet Potato and Black Bean Tacos

High in beta carotene that converts to vitamin A, sweet potatoes are a great staple in recipes for healthy hair. Meanwhile, the black beans provide protein and iron. 


  • 2 medium sweet potatoes, cubed and roasted
  • 1 can of black beans, rinsed and drained
  • Corn tortillas
  • 1 avocado, sliced
  • ¼ cup of red cabbage, shredded
  • Lime wedges for serving
  • Cilantro for serving
  • Sour cream for serving


  1. Roast the sweet potatoes at 400°F until tender, about 25 minutes. 
  2. Warm the black beans and corn tortillas.
  3. Assemble the tacos with sweet potatoes, black beans, avocado slices, and shredded red cabbage. Serve with lime wedges, cilantro, and sour cream. 


Almond and Berry Smoothie

Packed with biotin (almonds), omega-3 fatty acids (flaxseed), antioxidants, vitamin B, and vitamin E (berries), and collagen (Collagen+), this smoothie is a powerhouse for those on the go. 


  • 1 cup of mixed berries (preferably including blueberries, strawberries, and raspberries)
  • 1 banana
  • ½ cup of Greek yogurt
  • ¼ cup of almonds
  • 1 cup of almond milk
  • 1 tablespoon flaxseed
  • 1 scoop of Collagen+


  1. Combine all ingredients in a blender. 
  2. Blend until smooth. 


These recipes for healthy hair not only support your follicles. They are also delicious and quite balanced meals for overall wellness. We hope you enjoy! 

Tag us on social media if you decide to share your delectable creations! 

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