When it comes to our bodies, we know that what we eat effects our energy and how we feel, but did you know the same principles can apply to your hair? In fact, the right staples in your diet can help give your hair a healthy boost. While the best fix for distressed hair is a reliable hair care system and regular appointment with your stylist, adding a few key hair-loving nutrients to your diet doesn’t hurt the cause.
Since breakfast is the most important meal of the day, the ingredients you use in your recipes can make a big difference. Registered Dietitian-Nutritionist, Wendy Kaplan talked to us about some typical breakfast ingredients and what they mean for your hair. So, what exactly should you be eating for your healthiest hair yet? Wendy explains that it’s all about a holistic approach when it comes to your diet and the food you eat. “It is important to eat a variety of foods to get the nutrients you need for strong hair, shiny hair and to prevent hair loss. Our diets should include foods with adequate protein, iron, vitamin D, biotin, omega-3 fatty acids, and an array of antioxidants and phytochemicals. A combination of these foods work synergistically to keep our hair looking great,” she said. Read on to see a roundup of fall breakfast recipes that not only taste good but support your healthy hair care journey.
PUMPKIN SPICE SMOOTHIE RECIPE
Who says pumpkin spice goodness is only reserved for your latté? Sip your way to healthier hair on-the-go with this pumpkin spice breakfast smoothie that’s chock-full of nutrients. The key ingredients in this recipe are plant-based alternatives like pea protein milk and oats that are rich in protein – an essential nutrient in keeping hair looking its best. Without protein in your diet, hair can become brittle and weak, so it’s an absolute must. According to Wendy, not only is the pea protein milk an excellent source of vitamin D, but it also contains iron, unlike regular milk which does not. When you combine it with the oats, they work as a team to help keep your hair healthy, shiny and growing at a good rate. If your hair is prone to breakage, continue upping your protein intake by adding Strength Cure Shampoo and Conditioner to your hair care routine.
- 1/2 cup canned or chopped pumpkin
- 1 small banana
- 2 tbsp maple syrup
- 3/4 cup pea protein milk
- 1/4 old fashioned oats
- 1 tsp cocoa powder
- 1/4 tsp cinnamon
- 1/8 tsp nutmeg
- 1/4 tsp vanilla
- 4 ice cubes
Combine all of the ingredients in a blender to yield two 1-cup servings.
PUMPKIN OVERNIGHT OATS RECIPE
Want to catch extra Z’s in the morning without sacrificing breakfast? Plan ahead by prepping overnight pumpkin oats. Wendy explains the combination of yogurt, raisins, pumpkin and cinnamon in this recipe is a delicious way to get essential nutrients like protein, iron and beta-carotene needed for optimal hair health. You can also sneak in some extra iron and up your protein intake with chia seeds, soy milk and dates. If you have fine hair, pair your iron packed breakfast with a lightweight and volumizing shampoo and conditioner from the Pure Volume collection.
- 1 cup soy milk (or other milk alternative)
- 1 cup old-fashioned oats
- 1/2 cup canned pumpkin
- 2 tbsp chia seeds
- 1/3 cup pumpkin seeds
- 1 tsp vanilla
- 1 banana
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/3 cup chopped dates
Cut the banana in half, then chop it into small chunks. Lightly mix all ingredients and the banana in a bowl. Divide into four mason jars (or other containers) and refrigerate overnight. Store in the refrigerator for three to four days.
TOFU PUMPKIN WALNUT PUDDING RECIPE
With fall in full swing, there’s no time like the present to embrace your pumpkin addiction (no judgement). Not only does this tofu pumpkin walnut pudding taste amazing, but you can also reap the hair benefits thanks to protein and iron found in tofu and walnuts. Whether you choose to go with canned or fresh pumpkin, it makes for an excellent source of vitamin A and beta carotene. All-in-all, this fall-themed mashup has the makings of a well-balanced breakfast. Keep the hair benefits going with a moisturizing hair care duo for fine, color-treated hair like Hydrate Sheer Shampoo and Conditioner.
- 8 oz. tofu
- 1/2 cup chopped pumpkin or sweet potato
- 1/2 cup chopped walnut
- 1 tbsp. cinnamon
- 1/4 tsp. vanilla extract
- 1/4 cup maple syrup
- Add walnut pieces & cinnamon for garnish
Combine above ingredients in a food processor and blend to desired consistency. Serve with fruit like apple and banana slices, or eat as a pudding. Store in the refrigerator for two to three days.
VEGAN CRANBERRY LEMON MUFFINS RECIPE
What better way to enhance healthy hair from the inside out than with a powerhouse breakfast? These vegan cranberry lemon muffins are the perfect way to satisfy your breakfast craving first thing in the morning and get your nutrients. In fact, the lemon and cranberries in this breakfast recipe are full of vitamin C which can help boost your iron absorption when eating it alongside food that contains iron like molasses.
- 1 cup vanilla unsweetened soy milk
- 2 tbsp sunflower seed oil
- 1/2 cup sugar
- 1/2 tbsp lemon extract
- 1 tbsp blackstrap molasses
- 3 tbsp chia seeds
- 1 1/4 cup white whole wheat flour
- 1/4 tsp baking soda
- 2 tsp baking powder
- 1/4 tsp salt
- 1 cup cranberries (fresh or frozen)
- Zest of 1 small lemon
- Mix soy milk, olive oil, sugar, lemon, lemon zest and molasses. Then add in chia seeds. Let this sit for a few minutes so the liquid can hydrate the chia seeds.
- Preheat oven to 375 degrees. Grease muffin pan (or use muffin liners.)
- Combine flour, baking soda, baking powder and salt.
- Add the dry ingredients to the wet ingredients, mix together, then add cranberries.
- Drop batter into the muffin pan.
- Bake for 20 minutes.
- Cool for five minutes and serve, refrigerate up to five days, or freeze. (To eat the muffin when frozen, microwave for 20-25 seconds.)
While eating the right food might not make all of your hair concerns go away, you can help prevent deficiencies and promote stronger hair overall with these breakfast recipes. As Wendy puts it, “What you eat can impact the look and feel of your hair. While research continues to emerge in this area, it’s safe to say we should regularly consume a variety of nutrients in an overall healthful eating pattern so we can look and feel our best.” We couldn’t have said it better ourselves.
Make the leap to a healthier lifestyle and hair care routine by following @pureology on Instagram for more recipes and inspiration!