hair and skin

Home­made smooth­ies have been my break­fast of choice for a while now.  (Shout out to Lina for intro­duc­ing me to the world of green smooth­ies a few years ago.) You see, the ben­e­fits of the­se bev­er­ages are that you can load up on mul­ti­ple nutri­ents in one batch AND get a good amount of water into your sys­tem. We all know the impor­tance of the­se two sub­stances (nutri­ents and water) for a healthy body. In this arti­cle, I will focus more on the hair and skin by shar­ing three of my favorite home­made recipes and how they help.

1. My Very Berry Smooth­ie

chinwe's very berry smoothie

The secret is the in antiox­i­dant-packed berries. Blue­ber­ries, cran­ber­ries, straw­ber­ries, and black­ber­ries are all packed with more antiox­i­dants than most oth­er foods. Phy­tonu­tri­ents, which make up much of this antiox­i­dant capac­i­ty, can provide a lev­el of dietary UV protection[1] for the skin and scalp. Antiox­i­dants may also play an impor­tant role in cell repair (from dam­age due to oxida­tive stress), which trans­lates into reju­ve­nat­ed skin and healthy fol­li­cles.

Ingre­di­ents:
1/2 cup of organ­ic straw­ber­ries
1/2 cup of organ­ic blue­ber­ries
a few organ­ic black­ber­ries (option­al)
1–1 1/2 cup of dis­tilled water (depend­ing on desired con­sis­ten­cy)
1 cup of 100% pure cran­ber­ry juice (with no added sug­ar)
4 ice cubes

*You can use less cran­ber­ry juice and more water or use actu­al cran­ber­ries in place of the juice.

Instruc­tions:
Blend and voila!

2. Almond Kale Smooth­ie

chinwe's almond kale smoothie

The secret is the in the nutri­tion-packed kale. This leafy veg­etable is load­ed with vit­a­m­in A (206% DV per cup) and vit­a­m­in C (134% DV per cup), which may improve hair growth and scalp cir­cu­la­tion, respec­tive­ly. (I’ll talk more about vit­a­m­in A lat­er.) Vit­a­m­in C also helps the body to pro­duce collagen[2], which forms our skin, as well as absorb iron, which is an impor­tant nutri­ent for the hair.  The bananas add more of this vit­a­m­in and oth­er nutri­ents to the mix, while the peanut but­ter gives you extra pro­tein, a build­ing block for our strands.

Ingre­di­ents:
1–1 1/2 cup almond milk (plain or vanil­la)
1 banana
1 table­spoon nat­u­ral peanut but­ter
3 ice cubes
2–3 kale leaves (use 4 or 5 if you’re brave enough)
blue­ber­ries (option­al)

Instruc­tions:
Add all ingre­di­ents to the blender and blend until smooth.

3. Sweet Pota­to Smooth­ie

chinwe's mango smoothie

The secret is the in the large vit­a­m­in A con­tent of sweet pota­to.  The­se bright orange tubers are full of vit­a­m­in A – 231% per 60 g (i.e., a small sweet pota­to) – which is more than that in either car­rots or kale.  Vit­a­m­in A is report­ed to “improve the scalp skin con­di­tion and pro­mote hair growth, in terms of the ker­a­tiniza­tion of skin and hair[3].”  It also con­tributes to healthy, radi­ant skin. Toss in one scoop of pro­tein pow­der for extra pro­tein. (CAUTION: Please con­sult your physi­cian before tak­ing high­er dos­es of vit­a­m­in A.) 

Ingre­di­ents:
1 cup banana
1 small sweet pota­to (cooked)
2 cups almond milk (or more for desired con­sis­ten­cy)
4 ice cubes
1 scoop pro­tein pow­der (option­al)

Instruc­tions:
Just blend the ingre­di­ents togeth­er and you’re done!

REFERENCES
[1] Evans JA, John­son EJ. “The role of phy­tonu­tri­ents in skin health.” Nutri­ents. 2010 Aug;2(8):903–28.
[2] Uni­ver­si­ty of Mary­land Med­ical Cen­ter Com­ple­men­tary and Alter­na­tive Med­i­cine Guide
[3] Yoo HG, Chang IY, Pyo HK, Kang YJ, et al. “The addi­tive effects of minox­i­dil and retinol on human hair growth in vit­ro.” Biol Pharm Bull. 2007 Jan;30(1):21–6.
[4] Nutritiondata.com

 Do you make your own healthy smooth­ie? What is in it?

Chinwe

Empow­er­ing wom­en of col­or to break bar­ri­ers. Cherish.Thy.Melanin. https://cherishthymelanin.com/
https://www.facebook.com/cherishthymelanin/

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14 Comments on "3 Delicious Smoothie Recipes for Growing Hair and Vibrant Skin"

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DeLeah

Made all 3 smooth­ies and they are all very tasty. The sweet pota­toe one is the best! My daugh­ter liked it too.

bea

for the sweet pota­to smooth­ie, would it be fine to use nor­mal milk rather than almond milk?

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[…] mask or con­di­tion­er out of melt­ed peanut but­ter and mas­sage it into your scalp, or you can turn to hair regrowth smooth­ies, which are nor­mal smooth­ies plus a healthy dose of peanut […]

jessica d

I’ve made the almond kale smooth­ie with flaxseeds every­day this week and it tastes awe­some! I may have to try adding hon­ey for an extra bit of sweet­ness. Thanks for this recipe!

Netta

I work in a smooth­ie shop so I use their mea­sure­ments, the­se are all esti­mates.
Warn­ing: it is a dark grey/green col­or but super tasty. 

1 cup of soymilk (can be sub. With almond or reg­u­lar milk)
1.5 cups of kale (chopped into small-ish pieces)
1/2 cup of frozen banana
1/2 cup of frozen blue­ber­ry
1/2 of a fresh banana
.5 tsp chia seeds
1 scoop of soy pro­tein
4–6 ice cubes
1–2 tsp fresh blue­ber­ry (option­al)

Because of the two dif­fer­ent types of banana, it’s real­ly the only thing you taste.

NapturallyKia

Yum­my! Nev­er tried mak­ing smooth­ies but this sure does make me wan­na start. I real­ly like this post. Can we get more of the­se?

Cupcake

Mmm­mm. The­se all sound deli­cious. My sis­ter just got into mak­ing smooth­ies. Per­haps I should hop on board.

Primmest Plum

The­se all sound so deli­cious! Such per­fect tim­ing too. I’m in a bit of a smooth­ie rut right now. I’m tired of the usu­al banana/orange/pineapple/apple sta­ble I’ve been doing.

naps#1

deli­cious

Carlee

I made my best smooth­ie yes­ter­day. It had steamed kale, rasp­ber­ries, blue­ber­ries, banana, almond milk, hon­ey, and water. It was awe­some.

mochachick10

yum­my!

Rosie

Thank you for post­ing this. I need to get back on my smooth­ie game

Trish D

They all look good!!!!

Tabatha

Yum­my. I have made the first one, but not the sweet pota­to smooth­ie. I can’t wait to try it. Thanks
I Love Smooth­ies it’s my go to break­fast.

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