By Fran of

Last week we discussed the importance of being aware of our nutrition and daily food intake. It’s important to assess what we are consuming, not only for the sake of our beauty regimens but also for our overall health. Eating processed, factory-made foods deprives us of essential nutrients, proteins, vitamins and minerals. We blame a lot of our beauty goals not being met on specific products and techniques, but our food plates are important factors contributing to those expectations. By incorporating more natural, healthier eating habits into our daily routines, we will see and feel incredible results as well as positively improve our quality of life. I’ve learned, from first hand experience, that being natural is most beneficial when it starts from the inside out.

I understand the transition is not an easy one. A lot of factors come into play: finances, accessibility to clean foods and just being a creature of habit. In the following weeks, we will try to figure out ways to improve our diets without breaking the bank. As well as share recipes on ways to gradually incorporate a cleaner, processed-free lifestyle without having to jump into it cold turkey. This isn’t about becoming a vegetarian or vegan. This is more about understanding what is currently going into your body, their short-term and long-term effects as well as your options.

Today we will start with a quick and easy “Green Smoothie” that will help you begin a transition, if you’re interested of course, into a healthier lifestyle. Smoothies are always the coolest way to start the journey because who doesn’t love a smoothie? Also, they can always be modified to suit your favorite flavors and consistencies. The purpose is to use them on a daily basis to incorporate essential vitamins and nutrients that your body is unable to create on its own. Last week we learned that our bodies need Omega-3 Fatty Acids, Water, Protein, Minerals and Vitamins to be properly replenished on a daily basis. Here is a smoothie you can try that will incorporate all of those essentials:

1 cup of almond milk (Provides Protein, Potassium & Zinc minerals)
1 Organic Banana (Provides Vitamin A, B, C, E & Iron minerals)
1 Handful of Spinach (Provides Fiber, Protein and Cancer-fighting Antioxidants)
1 Handful of Kale (Provides Vitamin A, C, K, & Sulfur for Detoxification)
1 Tablespoon of Flax Seeds or Chia Seeds (Provides Omega-3 Fatty Acids)
1 Organic Pear (Provides Calcium & Fiber)
½ Cup of Ice

This drink should be consumed first thing in the morning, either as a replacement for breakfast or as a supplement (if you feel its not enough). All of these ingredients provide the essentials to help your body function properly throughout the day. I keep a list on my fridge of the different veggies & fruits that fall under the nutrients needed on a daily basis. That way I can switch up the combinations so I don’t become bored with the taste. Make sure to check back to the article from last week for those exact categories. Also, remember you are drinking for health and not simply for pleasure, so don’t expect the taste to blow you away! What should help you down that smoothie is keeping in mind how powerful it is for your energy levels and internal system. Not to mention how awesome your body, skin and hair will look after just a few weeks! Let’s take those baby steps towards a better, happier life. Keep me posted on what you guys think and how you feel!

Fran is the author of Follow her on Twitter @heyfranhey.

I'm a natural hair, nutrition and fitness blogger from New York City. Battling a kidney related illness that doctors couldn't seem to fix, I became obsessed with alternative medicine. After months of researching and finally curing myself, it became quite evident that healthy resources in our urban communities were lacking. I began my health & wellness tumblr in Dec of 2010 as somewhat of a journal, hoping to shed some light on my journey to health as well as our disconnection with healthy living. It's been my goal to create a safe haven where our wellness concerns could be shared and hopefully cured, as naturally as possible.

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83 Comments on "5 Nutrients for Healthy Hair Growth in One Smoothie"

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I made a delicious smoothie today consisting of a clementine, sunflower seed milk, a frozen fruit blend from Trader Joes consisting of cherries,blueberries, raspberries, and blackberries; a ripe banana, 4 dates and a 1/2tsp of green powder from Health Force Nutritionals.


Ooooh that does sound good!! Thanks Justice =)


Wow, Justice, this sounds so good! I have to try this! I love everything green that’s edible ( =


Can anyone post their recipe for their green smoothie? i tried tried it out this morning and let’s just say it didnt turn out exactly how i wanted it lol


This is what I’ve been doing:
1/2 cup of keffir (sp)? or yogurt
1 cup of kale
2 medium sized carrots
some ginger (I don’t measure)
1 tbsp of coconut oil
1 apple OR 1/2 cup of frozen berries

I like my recipe, but I’m still learning and researching. I’m trying to find the best recipe for me! Good luck! (And, if you feel like it, tell me how it tastes!)


Hey Kimberly, I pretty much use everything that Fran listed. You can substitute organic pure orange juice for the almond milk or add lemon juice to make sure smoothie sweeter 🙂 Adding water or ice also makes the smoothie less thick.

Play around with it a couple of times and feel free to mix and match. You’ll get the hang of it and what you like! It’s hard to stop once you start 🙂


1 cup Almond Milk
1 tbsp Hemp Protein
1 cup of spinach
1/2 large bananna (the more ripe, the sweeter the smoothie)
1/2 cup of green grapes
2 kiwi fruit

fluffy in flight

That’s right and after a few weeks you start glowing like a lantern. Don’t forget that mangoes, grapes, and as you said bananas can be added to sweeten.


Great article Fran! I absolutely LOVE green smoothies and what they do for my skin 🙂 I use pretty much everything that you listed here and drank one everyone morning last week.


Thats cool but for those who don’t have much time(like me) I pick up a naked green machine or a boathouse green which contain spirulina also excellent for health & hair growth


I also use the Naked Green machine as well and have even tried incorporating wheat grass juice. The goal is 3 to 4 times a week, we’ll see how it goes lol


I do the same thing. Once I get another blender, I might do it on the weekend.


I love the boathouse one! I don’t have a blender right now so this works for me.


I love these type of smoothies too. Knowing that it’s green it’s letting me know that I’m really drinking something good. I like to add organic maple syrup for sweetness and vanilla yogurt for sweetness, calcium and a little protein. Yummy!


I love green smoothies! I also add honey, vanilla whey protein and some organic yogurt = DELISH!


+1 (we add the exact same thing Naeema=) Here’s to our health ladies. Yay!