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!