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.
| 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 nails. | 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 deficiency. | Ginger, parsley, garlic, carrots, grapes, spinach, cabbage, cucumbers, green beans, soybeans |
