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By Cipri­ana of

Peo­ple always ask me if I’ve noticed sig­nif­i­cant changes with­in my hair since switch­ing my reg­i­men to all nat­ur­al prod­ucts, and I would always answer with a resound­ing ‘yes’. But I real­ly didn’t see the full poten­tial of these changes until they coin­cid­ed with my change of diet. Two of the biggest improve­ments that I can direct­ly cor­re­late to the change of my diet are reduced dry­ness and shed­ding. Since con­sum­ing more liv­ing foods, I’ve noticed my bouts of extreme dry­ness have dras­ti­cal­ly decreased and shed­ding has been reduced by more than 50% as well. I am not here to pros­e­cute your diet choic­es, just keep in mind every­thing in mod­er­a­tion. After all, as the old say­ing goes “you are what you eat” and this does not exclude your hair.

Of course genet­ics play a role in all human bod­ies but pro­vid­ing your sys­tem with more liv­ing foods only increas­es the health of your hair whether you have a full head of healthy hair or need a major boost in your life­less strands. Below is a very infor­ma­tive arti­cle by Guide to Liv­ing Nat­u­ral­ly which explains the nutri­ents you should be con­sum­ing and the effects they will have in chang­ing the con­di­tion of your hair.

1. Protein

Pro­tein is the build­ing block of hair. Hair is 88 per­cent pro­tein. Pro­tein will give the shaft of your hair more strength, and will reduce the prob­a­bil­i­ty of dam­age. Excel­lent sources of pro­tein include tuna, shrimp, and cod, snap­per, veni­son, hal­ibut, salmon, scal­lops, turkey, chick­en, lamb, beef, calf’s liv­er, spinach, tofu, mus­tard greens, cri­m­i­ni mush­rooms, soy­beans, and moz­zarel­la cheese, eggs, milk, col­lard greens, cau­li­flower and many legumes includ­ing lentils, split peas, kid­ney beans, black beans, pin­to beans and gar­ban­zo beans.

2. B Vitamins

The B vit­a­mins are nec­es­sary for healthy hair. Lack of B vit­a­mins can lead to oily hair con­di­tions. Good sources include: ani­mal prod­ucts (meat, poul­try), yeast extracts (brew­ers’ yeast, Mar­mite), aspara­gus, broc­coli, cau­li­flower, spinach, bell pep­pers, turnip greens, bananas, pota­toes, dried apri­cots, dates and figs, milk, eggs, cheese, yogurt, nuts and puls­es, fish, brown rice, wheat germ, gar­lic, tuna, whole­grain cere­als, avo­ca­do, her­ring, salmon, cel­ery, cri­m­i­ni mush­rooms, sun­flower seeds and wal­nuts.

3. Vitamin C

It strength­ens the immune sys­tem, and assists in metab­o­liz­ing B vit­a­mins and amino acids into the body. Lack of vit­a­min C can cause dry hair. Excel­lent food sources of vit­a­min C include: broc­coli, bell pep­pers, kale, cau­li­flower, straw­ber­ries, lemons, mus­tard and turnip greens, brus­sels sprouts, papaya, chard, cab­bage, spinach, kiwifruit, snow peas, can­taloupe, oranges, grape­fruit, limes, toma­toes, zuc­chi­ni, rasp­ber­ries, aspara­gus, cel­ery, pineap­ples, let­tuce, water­mel­on, fen­nel, pep­per­mint and pars­ley.

4. Vitamin A

Vit­a­min A is impor­tant for the health of your scalp. A lack of it can lead to dry hair. Good sources include: Calf liv­er, Cow’s milk , eggs, car­rots, apri­cots, man­goes, squash, sweet pota­toes, spinach, kale, col­lard greens, toma­toes, gua­va, and pink grape­fruit, salmon, shell­fish, Cayenne pep­per and chili pep­per.

5. Vitamin E

Vit­a­min E pro­vides lots of ben­e­fits for grow­ing vibrant hair. Good sources of vit­a­min E include: mus­tard greens, turnip greens, chard, sun­flower seeds, almonds, spinach, col­lard greens, pars­ley, kale, papaya, olives, bell pep­per, brus­sel sprouts, kiwifruit, toma­to, blue­ber­ries, and broc­coli.

6. Vitamin K

Vit­a­min K helps to main­tain healthy hair. Good sources of vit­a­min K include: spinach, Brus­sels sprouts, Swiss chard, green beans, aspara­gus, broc­coli, kale, mus­tard greens, green peas and car­rots, fig, brew­er yeast, let­tuce, cab­bage, egg yolk, oat­meal, rye, soy­bean, liv­er, wheat, yogurt, toma­to paste, Swiss Emmen­tal cheese and Nor­we­gian Jarls­berg cheese.

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58 Comments on "13 Nutrients that Promote Hair Growth"

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In short, eat more spinach!

As soon as I dis­cov­ered this site I went on to red­dit to share it to oth­er peo­ple.

Here is my blog: Learn Alot more Here,,


NO choco­late…:( thats gonna be a hard one for me to keep at a min­i­mum. lol

Arron Pallotta

All forms of vit­a­min A have a beta-ionone ring to which an iso­prenoid chain is attached, called a retinyl group. Both struc­tur­al fea­tures are essen­tial for vit­a­min activ­i­ty.”-,.

Have a nice day <

shani munna

The area is basi­cal­ly wood­ed, and it has over ¾ of a mile of express­way land for sale in alaba­ma facade. The tim­ber here is a superb blend of pine and hard­woods, going in age from 15 to 17 years of age. Indeed, big­ger hard­wood could be dis­cov­ered on the banks of Abbie Creek.


Am rin­cy frm chennai.…fo last 2 years m loos­ing plen­ty of hair.…my Hb s 9.0%…everyday m loss­ing hand ful of hair…m worrried..hw to get bak my hair??wt med­i­cine shud i take??

Rashi Menon

Hey. I used the prod­uct named ‘Capi­gro’ which helped me my hair grow back and also helped me reduce hair loss.

It’s so nice to see peo­ple go the extra mile to save the plaent. I’ve been recy­cling since the 60’s. But some­one giv­ing up their refrig­er­a­tor helps me ratio­nal­ize my recent increase in refrig­er­a­tor size from a 25 to a 29 cu ft. Since the orig­i­nal refrig­er­a­tor was only 5 years old, I was kin­da con­cerned that I would be using a lit­tle more pow­er, but at least that’s off­set by those will­ing to go with­out a refrig­er­a­tor. How much will they save com­pared to me? A whop­ping $6/month. That’s all it costs to run my behe­moth fridge. Like my… Read more »

Have the doc­tor to check your thy­roid lev­els.

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[…] read­ing the arti­cle ‚BGLH: 13 Nutri­ents that Pro­mote Hair Growth, it made me real­ize how impor­tant a healthy diet can be to your over­all lifestyle. A lot of the […]


I’m hav­ing a lot of trou­ble with the green smooth­ies pro­mot­ing hair growth. I absolute­ly love the ones I make, and they taste awe­some. But I see my skin glow­ing and my hair get­ting shiny and health­i­er look­ing, but my hair is same old same old. Any help­ful com­ments?


Thanks to you all. Green smooth­ie is now one of my reg­u­lars, but how long will it take for me to see the effect.


[…] 10 Foods for Healthy Hair 13 Nutri­ents That Pro­mote Hair Growth […]


[…] Growth. Also, take a look at your diet. There was anoth­er real­ly good arti­cle on BGLH enti­tled, 13 Nutri­ents that Pro­mote Hair Growth and is about get­ting these vit­a­mins and min­er­als via whole food sources, rather than sup­ple­ments. […]

shanakawa pereira

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i’m a veg­e­tar­i­an and i’m just about to start fast­ing for christ­mas so this green smooth­ies drink would come in very handy i’m hope­ing to loose a lit­tle weight as well and i soooo wish my hair could reach my butt by april that’s like 7″ inch­es to grow all i have to get is that blender wish me luck ppl


Thanks for the infor­ma­tion i think i might buy a juicer on black fri­day


I’m aller­gic to bananas, so the Boathouse green drinks w/bananas make me itch. BUT! I looove the taste, and now I’m shop­ping for the mix­er, b/c I like the idea of get­ting in a good break­fast even if it’s in a shake. Thanks a mil­lion times over for this nec­es­sary and more time­ly than you know arti­cle.

The foun­da­tion of my diet is based on fruit and veg­eta­bles, fish occa­sion­al­ly, nuts and water. How­ev­er my down­fall has been an addic­tion to choco­late. I believe this caused me to break out in ezce­ma last year. It appeared all over my scalp and neck. I decid­ed to cut out the choco­late and after about 4 weeks it cleared up dra­mat­i­cal­ly. I still eat choco­late but not as much as i use to, as i believe that all that sug­ar they use in choco­late had a dehy­drat­ing effect on my hair and skin. Green smooth­ies are real­ly not as vile… Read more »

I know this post is a cou­ple days old, but i was won­der­ing if any­one made their green smooth­ies with a pro­tein mix (you know, the low-cal pow­ders and things of the like) and if that seems like an ok thing to do?


I noticed that choco­late was includ­ed in the list of “dead” foods. It should not be there. It’s not the choco­late itself, but the processed sug­ar added to it that is prob­lem­at­ic. Many nutri­tion­ists now agree that choco­late con­tains sub­stances that are good for a person’s blood pres­sure; the key is to eat it dark and one ounce at a time per day.


Hey Cygnet. Yes, the good choco­late you speak of is called raw cacao. Reg­u­lar choco­late even dark choco­late that does not con­tain cacao does noth­ing nutri­tion wise but any­thing labeled 50% raw cacao to 100% can be extreme­ly ben­e­fi­cial for your body. The high­er the per­cent­age the more ben­e­fi­cial :)


Great arti­cle!! Thanks for the post…


Thank you Gor­geous Smile.

Mrs. Ebonee
My goal was from last Oct to this Nov (my wed­ding date) to loose as much weight as health-ly pos­si­ble. Which meant a change in my diet a seri­ous cut back on grains/breads (1–3 servin­ga a say) a major increase in veg­gies and lean meats…I am hap­py to say I lost 2 dress sizes in that yr. Yea me! Now how did it do for my hair? It did­nt nec­es­sar­i­ly make it longer but it def­i­nite­ly increased my shine and thick­ness. I already have SUPER thick hair and the bet­ter diet made it even thick­er. My hair was on the… Read more »
a pret­ty easy smooth­ie that I make for friends is called the ABC Green Smooth­ie — A is for apple B is for banana C is for any cit­rus you want to add (berries,orange, pineap­ple, man­go, etc) and then add a hand­ful of any greens you like. If you make this and you like it, over time you can add 2 hand­fuls of greens. SPinach or let­tuce are the eas­i­est greens to blend up — kale and col­lards are high­er in cal­ci­um and have less oxal­ic acid than raw spinach. Rotate your green ingre­di­ent for max­i­mal vit­a­mins and min­er­als. You can also… Read more »
Mrs. Ebonee

I am so going to have to get a blender to try this :) They sound great and sound like a good way to make sure my dauhgter gets all her fruits and veg­gies


Ladies how do the green smooth­ies actu­al­ly taste because quite hon­est­ly they don’t sound too appetis­ing? Can some­one take the time to list the ingre­di­ents and describe the taste. Whilst I would like healthy hair, I do not wish to do so at the expense of tor­tur­ing my taste buds. Thanks.


This is how I make mine: a cup of frozen man­go, 1 banana, spinach, and man­go nec­tar. Blend it togeth­er until smooth. 

It tastes sweet, you can hard­ly taste the bit­ter­ness of the spinach because it’s bal­anced out with the sweet­ness of the fruit and the nec­tar juice. You have to try it before you knock it and find out for your­self if you will like it or not. You’ll find that it is not only tasty but it’s quite addic­tive, so nutri­tious and deli­cious!


Meow, do you blanche/steam the green veg­gies at all or just use them 100% raw?


You should prob­a­bly add fruits in addi­tion to the green (spinach, kale) ingre­di­ents.


If you don’t want to blend your own Green Smooth­ie, as i most cer­tain­ly don’t/can’t, Bolt­house farm has a DELICIOUS Green smooth­ie (it’s called “Green Good­ness”) and it has fruits n veg­gies, is blend­ed smooth and tastes like apple juice main­ly. Find it at Tar­get!


They don’t sound good but the spinach is mild so you real­ly don’t taste it- espe­cial­ly with fla­vor­ful fruits like man­go or straw­ber­ries. It sim­ply tastes like a fruit smooth­ie.

African Violet

I sec­ond the brand Bolt­house. Their green smooth­ies are so good!


Plants “liv­ing” until they start to decay


Dead food? I wouldn’t want to eat any­thing that’s still alive…


LOL.…well played

notice that spinach was men­tioned under every sin­gle nutrient!!!…except like water and pro­tein. I eat spinach like no one’s business(cups and cups a week), eat pro­tein bars and shakes, take mul­ti-vit­a­mins and omega cap­sules. I have noticed a seri­ous increase in the amount of growth i get a month, despite loos­ing 40lbs…many peo­ple say diet­ing can lessen hair growth, but i am feed­ing my body (hair, skin, bones, etc) not the fat. These nutri­ents are going to sup­port­ing me and not all those fat cells. I am thank­ful to the inner strength the universe/spirit/god endowed me with to be on… Read more »

Yeah i noticed that too! I love spinach, it’s nice to eat one food that can cov­er so many nutri­ents on this list lol. Green smooth­ies with spinach is the best!


GREEN SMOOTHIES ROCK!!! I have one every morn­ing for break­fast. I include kale in addi­tion with spinach.


I LOVE IT! Thanks the green smooth­ie is very deli­cious, I have had at least 1 every day since I start­ed.


Ladies, what is a green smooth­ie?


@ Car­lad- a green smooth­ie is where you blend fruit (typ­i­cal­ly bananas, man­go, etc.) with green veg­eta­bles (spinach, kale, etc.) and make it into a nice yum­my super food bev­er­age. It might sound gross or look gross, but it’s very sweet and deli­cious. There are many web­sites on green smooth­ies and how to make them, check them out :).

My hair grew a lot stronger, and it didn’t break as eas­i­ly and there was also less hair shed­ding. It cleaned my sys­tem out total­ly even to the point that I real­ly felt ener­gized, and in fact I felt the cold a lot less, and i wasn’t always prone to sick­ness. What I’m work­ing on though, is drink­ing more water, I did the green smooth­ies dai­ly, drank lots of it and ate from the dif­fer­ent food groups (liv­ing foods) and notice that I glowed and my skin became a lot smoother, sup­ple and health­i­er look­ing and I looked younger too.… Read more »

@ ranu­ka you said you cleaned your sys­tem out total­ly i would like to know how i’v always felt like i need a total total clean out need some info can you help .….….…

I do green smooth­ies, in fact the blender that I have can blend any­thing under the sun, so I don’t only blend the leaves, I blend the stems — I clean every­thing prop­er­ly. They pro­vide the fiber you need to real­ly do a clean­ing job. Don’t under­es­ti­mate it. I use Kale, spinach, man­goes, bananas,grapes & water, . (that’s an exam­ple of one of the green smooth­ies that I make.) After a few days you notice a whole lot and it seems as if the men­tal fog you have is clear­ing, you have more ener­gy, in fact after a while you… Read more »

OMG it tried it sat­ur­day at 6pm and broke out in a rash on and around my tum­my by sun­day at 4pm WHAT TO DO is it that is work­ing and i should con­tin­ue or that it does not agree with i used spinach apple grapes and a ban­nana HELP HELP HELP


I have been on cleans­es of this kind before. It sounds like you are hav­ing a cleans­ing reac­tion. You body is detox­ing.


thank god ok i’ll keep it up and hope that it pass soon


will do, but does it act as a laxative,how offten should i do this and do i have to change my diet while i’m drink­ing this green smooth­ies? I dont get kale where i’m from what can i use in it’s place oh yeh lol AND thanks for the response.

No It doesn’t act as a lax­a­tive, but it makes you more “reg­u­lar”, and it does a very thor­ough job of clean­ing over a peri­od of time, and the more often you do it the bet­ter, some peo­ple do it dai­ly, some don’t. Just make sure you drink lots of water.It’s a per­son­al choice you have to decide on. have you heard of the book “death begins in the colon”. I had to change my diet — it hasn’t been to the point where the doc­tors told me I had to do so, but i came to that con­clu­sion based… Read more »

What brand of blender do you have?


vita-mix! It can make any­thing into a smooth­ie.


I don’t think all these nutri­ents pro­mote hair growth, they real­ly pro­mote over­all hair and body health, which is far more impor­tant. I dun­no why but the “dead food” com­ment sounds real­ly fun­ny lol.


I do agree