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 real­ly enjoyed read­ing your arti­cle! I will def­i­nite­ly con­sid­er all of the great advice. One question,has this process of cre­at­ing and drink­ing this smooth­ie helped your hair to grow, stronger,thicker and longer. Most impor­tant­ly, healthy!?

I’ve always expe­ri­ence dry, brit­tle, break­ing hair through out my life until I start­ed the­se smooth­ies, occas­sion­al­ly sub­sti­tut­ing home­made green smooth­ies for already pre­pared store brought brands with the same + more fruits+ veg­gies, includ­ing Spir­uli­na and Chlorel­la (Odwal­la Super­food or Bolt­house Green Good­ness). I have to say that my hair has shown amaz­ing growth, shine and no break­age. In 3 months I went from hav­ing 6 inch­es of hair to 12 inch­es. Yeah, that dou­ble my hair length in 3 months, no joke. Also includ­ed in my reg­i­men, I take Cen­trum liq­uid vit­a­mins and sleep on a sat­in pil­low… Read more »

Hi Christi­na,

I just want­ed to tell you thank you so much for putting your post up. It real­ly inspired me to give it a try and you were right :-)!!! I have notice results in my hair as well as with my health. I am so so grate­ful that God lead me to this link for my well being over­all. Thanks for shar­ing :-).


I also have to include that the store brought green smooth­ies are great for some­one on a bud­get + and no time to blend at home. I pay around $4 for a 32oz of Bolt­house Green Good­ness (thats $1 a serv­ing) or $9 for a half gal­lon of Odwal­la Super­food. You can find the­se green smooth­ies at the fruits + veg­gie sec­tion or health food sec­tion in a chain super­mar­ket (Wal­mart, Krogers, HEB, Stop+Shop, etc…). I’ve even seen sin­gle serve con­tain­ers in Wal­greens.


[…] Click here for part 1 […]


How many calo­ries in this?


This is the only way to start my day. It sets the record for a healthy eat­ing day.


Hel­lo, I am think­ing to start mak­ing this smooth­ie from next week. I have a cou­ple of ques­tions:
— Is it okay if I replace ice with plain water? Is there any speci­fic rea­son to use ice?
— I have nev­er tried almond milk before, but is it okay to use the almond milk avail­able in mar­ket? I have seen some in Whole­Foods store in US, but I am not sure how pure they are.