Healthy hair requires essential amino acids for strength, fatty acids for density and shine, and vitamins and minerals for growth. Getting all the nutrition you need for healthy hair can be tough, so we enlisted celebrity health coach and holistic nutritionist, Kelly LeVeque to build a Fab Four Hair Healthy Smoothie to do the trick. The Fab Four Smoothie is a formula to help you develop a blood sugar balancing meal in any flavor with enough protein, fat, and fiber to keep you full for four to six hours, feed your microbiome, turn off hunger hormones, and nourish your body with amino acids, fatty acids, and phytonutrients.
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Let’s get one thing clear: This smoothie is very different from the many juice shops, grocery smoothie bars, and smoothie recipes online, which can be, loaded with sugar, specifically fructose sugar from excess fruit, agave, dates, and juice. The Fab Four Smoothie limits fruit to 1/4 to 1/2 cup, depending on your body composition goals, and some are totally fruit free. Kelly tells us that her Fab Four Smoothie is so effective at balancing blood sugar, increasing nutrition, and kicking sugar cravings that there’s an entire chapter in her book Body Love filled with a grocery list and over 30 smoothie recipes.
So, start making Kelly’s Fab Four Hair Healthy Smoothie and drink your way to luscious, lovely locks!
Be Well by Kelly’s Fab Four Hair Healthy Smoothie Recipe:
- 1 serving (20g) vanilla collagen protein
- 1 tbsp tahini (sesame seeds are high in zinc)
- 1/4 avocado (rich in biotin)
- Handful of spinach (25% vitamin C)
- 1/4 cup frozen raspberries
- 2 cups cashew milk (high in zinc)
- 1 tbsp chia seeds
- Place in a high-speed blender and blend until desired consistency is reached
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Here’s Why Kelly Added Each Ingredient to the Fab Four Hair Healthy Smoothie:
Chia Seeds: Omega-3 fatty acids support thicker, stronger hair and hydrate the mane internally. A 2015 study on omega-3 supplementation and healthy female adults concluded that omega-3 fatty acids benefit hair growth and density.
Spinach + Raspberries: Vitamin C is an antioxidant that protects the scalp and hair follicle against oxidative stress, which contributes to hair graying and hair loss. As we age, our bodies produce greater concentrations of free radicals that damage cells. Vitamin C helps prevent such aging by fighting free radicals and delivering antioxidative enzymes to hair cells. Another benefit of vitamin C includes building collagen, a digestible form of protein that is vital for maintaining hair strength and aiding in absorbing iron, another hair healthy mineral.
Cashew + Tahini: Zinc is another powerful mineral used to promote hair growth because it stimulates hair follicle recovery. Like vitamin C, zinc acts as an antioxidant and fights free radicals, in addition to slowing the cell aging process. Besides aiding the body in growth and repair, zinc influences healthy hair by supporting protein synthesis and nutrient absorption.
Avocado: Known for promoting hair growth, biotin is important for increasing hair elasticity. It aids the body in the metabolism of fatty acids, amino acids (building blocks of protein), and glucose. Our bodies use all of the above for energy sources, so it’s important to ensure that you are getting your daily dose through food. Why food, and not supplements? According to the health space, a form of biotin that’s naturally occurring in food includes the most abundant vitamins.
Along with this smoothie, try THESE smoothie add-ins for healthy hair!