Grow Healthy Hair and Nails with Juices and Smoothies - dummies

Grow Healthy Hair and Nails with Juices and Smoothies

By Pat Crocker

You already know that juicing and smoothies will deliver concentrated vitamins and minerals, as well as some protein, carbohydrate, and fat, depending on the ingredients you choose to add. And you know that those nutrients pass directly into your blood from fruit and vegetable juices because the fiber has been removed.

The table lists the specific foods to juice daily or add to your smoothies to feed your hair and nails.

Nutrients for Strong Hair and Nails
Nutrient How It Helps Hair and Nails What Foods to Juice or Blend
Protein A protein known as keratin strengthens hair and nails,
so protein provides the structure for growing strong hair and
Low-fat dairy (yogurt, milk), nuts, soymilk, sea vegetables
(for smoothies)
Omega-3 fatty acids Help form healthy sebum and support scalp health, keeping it
from drying and flaking.
Chia seeds, flaxseed, fish oil, seafood, walnuts
Vitamin A Keeps the root and bulb of hair follicles healthy, helps
produce sebum, actually helps increase hair growth.
Apricots, broccoli, cantaloupe, carrots, mangoes, spinach,
squash, kale, parsley, chard, beet greens, sweet peppers
B-complex vitamins Prevent hair loss and graying hair; strengthen nails. Dark green, leafy vegetables; oats, nuts and legumes.
Vitamin D The presence of vitamin D receptor cells on the hair indicates
that it regulates rate of hair growth.
Greek yogurt, milk, sunflower sprouts
Biotin Improves splitting or thinning hair and strengthens nails.
Deficiency can cause hair loss.
Bananas, legumes, brewer’s yeast, soy products, pecans,
walnuts, peanuts, and oatmeal (all added to smoothies)
Copper Deficiency may result in white, silver, or gray hair color and
thin, lifeless hair.
Carrots, garlic, ginger, turnips, papaya, and apples
Zinc Important to the formation of connective tissue. White spots on
nails, hair loss, hair dryness, and brittleness are signs of zinc
Ginger, parsley, garlic, carrots, grapes, spinach, cabbage,
cucumbers, green beans, soybeans