Tuck into tacos for healthy hair

These black bean and avocado tacos are packed with hair-friendly nutrients

It’s not only your stomach that will love these easy, soft tacos – your hair will be grateful too.

The recipe uses the nutrient building blocks for healthy hair – including black beans for their high protein and iron content, almonds for zinc, and avocado for biotin.1,2,3,4 And it’s all packaged in a wholemeal wrap, topping up your levels of the B vitamin niacin, another hair-healthy nutrient.5 What are you waiting for?!

Black bean and avocado tacos

Serves 2

Ingredients

  • 1 tsp olive oil
  • 1 x 400g tinned black beans
  • ½ tsp ground cumin *
  • ¼ tsp hot smoked paprika *
  • 4 small wholemeal wraps
  • 1 avocado, cubed
  • 1 lime, juiced
  • 2 tomatoes
  • A large handful of coriander, roughly torn
  • 50g almonds * roughly chopped
  • 20g feta, crumbled
* Available at Holland & Barrett

Method

Step 1.
In a large pan, heat the olive oil and add in the drained black beans. Warm through and then add in the cumin, paprika and a little salt and pepper. Use a potato mash to roughly mash the beans, keeping some whole. Set aside.

Step 2.
Meanwhile, mash the avocado with the lime juice and chop the tomatoes.

Step 3.
To build the tacos, start with a layer of the beans, top with the mashed avocado, chopped tomato and torn coriander and finish with the chopped almonds and crumbled feta. Serve immediately.

Try experimenting with your favourite veggies, such as sweetcorn – another good source of B vitamins – or add some fresh chillies for extra spice.

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
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Sources
  1. . Guo EL and Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
  2. . Self Nutrition Data. Beans, black, mature seeds, cooked, boiled, without salt: Nutrition Facts and Calories. Available from: http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2
  3. . National Institutes of Health. Zinc. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  4. . Medical News Today. What you should know about biotin-rich foods. Available from: https://www.medicalnewstoday.com/articles/320222.php
  5. . Dietitians of Canada. Food sources of niacin (Vitamin B3). Available from: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Niacin.aspx
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