Nutrition Essentials For Maximum Growth

Nutrition Essentials For Maximum Growth

2nd Aug 2016

Today’s Affirmation:  "I take good care of my hair and it grows freely, quickly and with ease". 

It’s a beautiful day to grow some hair. But, before we get started, I'd like to invite anyone who has just joined or missed previous sessions to view previous posts in this Hair Growth Blog to get up to speed.

Ok, to recap, our mindset is right for success, we have a vision of our hair growth goals and we’re stimulating growth and nourishing our hair follicles by directing oxygen and nutrients via increased blood circulation to the scalp. Now, let’s make sure that the nutrition and oxygen supplied by the blood are sufficient enough to encourage strong, healthy hair growth.

Foods for Healthy Hair Growth

Food on its own can't make your hair grow faster. But proper nutrition can improve the strength and health of your hair, which can help it appear fuller and more lustrous and can influence its ability to grow longer. Feeding your hair from the inside by eating foods that are high in protein and rich in anti-oxidants is the best way to get healthier, longer hair.

Eggs and Chicken

Because hair is made mostly of protein, it makes sense to eat foods that are high in protein, such as chicken and eggs. If you are vegetarian or have high cholesterol, egg whites on their own are a great source of protein.

Wild Salmon

Wild salmon is high in omega-3 fatty acids, which help improve the texture and hydration of the hair shaft. Regular consumption of fresh, wild salmon or other foods high in omega-3 fatty acids will make the hair smooth, soft and silky.


Almonds offer a lot of nutrition.They contain vitamin E, selenium, omega-3 and zinc, all of which are important for a healthy scalp and long, healthy hair.

Dark Green Vegetables

Dark green vegetables such as broccoli, kale and spinach are rich in vitamins A and C and beta carotene, which help hair grow strong and healthy by improving the condition of the hair and protecting the hair shafts. Dark green vegetables are also a good source of iron, which is important for vegetarians, who cannot get that mineral from red meat.

Red Meat

Red meat contains high levels of iron, which is necessary for healthy hair. In a study at the Cleveland Clinic, dermatologists proved that iron deficiency can cause hair loss and baldness and that a diet including higher levels of iron can promote hair growth.

Supplement your nutrition with these healthy hair growth drink recipes

Green Smoothie for Hair Growth

1 cup of almond milk or Coconut Milk
1 Organic Banana
1 Handful of Spinach
1 Handful of Kale
1 Tablespoon of Flaxseed or Chia Seeds
1 Organic Pear
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).

Juicing for hair growth

Juicing for Hair Growth Juice #1

• 1 cucumber
• 1 cup of alfalfa sprouts
• 1 cup of spinach
• 1 lemon
• 1 large carrot or two medium carrots
• 2 apples
• 2 stalks of celery
• 1 inch piece of ginger

Juicing for Hair Growth Tonic #2

• 4 carrots
• 2 apples
• 1 inch of ginger

11 Essential Vitamins for Hair Growths

Studies show that the hair and nails are the last to receive the nutrients supplied by our normal diets. Couple that with the increasing fact that today’s food supply contains highly processed and nutritionally defunct foods and you’ll see why it’s almost always necessary to supplement the diet with the additional nutrition needed by the hair for strong, healthy hair growth.

Getting the right vitamins for hair growth is important for the overall health of your hair. Running a deficiency in any of the following vitamins and minerals creates the potential for less than optimal hair growth. Here is our list of the top 11 vitamins you need to keep your hair looking its best and growing just as fast as it possibly can.

1. Vitamin C

Most of us are aware of how important Vitamin C is for the immune system, and as an antioxidant in the body. But it is also used in plenty of hair care products for a good reason. It is one of the most important vitamins you can use to get the results you seek. You can use products that are infused with it, and also make sure that you’re getting enough of it each day so your hair looks its best. Whole foods work best but you can also take a supplement if you feel like you are not maintaining the right levels.

2. B Vitamins

The B Vitamins are typically grouped together because there’s so many of them and you’ll want to be sure to cover them all. You can eat foods that are rich in these vitamins, take a B Vitamin complex, or buy shampoos and conditioners that contain them. Signs of not getting enough of the B Vitamins include feeling weak or tired, and easily bruising, and you’ll also notice it because your hair won’t grow as fast as it used to. Vitamin B12 is the most important of the B Vitamins, but for best results try to include them all in your daily plan.

3. Vitamin E

Vitamin E is one of the most overlooked vitamins, but is essential in keep your hair growing healthy. You can get enough Vitamin E by eating foods that are full of it, or by taking a whole food multivitamin that contains it. If you’ve been running low on it, you should see an improvement in how your hair looks, feels, and grows. Vitamin E, when combined with the other vitamins on this list provides a healthy scalp that encourages rather than discourages hair growth. You can also find this in many hair care items, but if you haven’t seen any results through those, trying taking the strategy of getting enough on the inside.

4. Vitamin A

Vitamin A is a powerful antioxidant in the body and has many health properties that make it a vitamin worth keeping a mindful eye on. You can go to the doctor and have all of your vitamin levels checked to see where you rank and see which ones you need more of. It is possible to get too much Vitamin A which is going to be counterproductive to your hair growth efforts, so it’s best to each foods containing Vitamin A rather than taking supplements with larger-than-needed amounts. Some symptoms of not getting enough Vitamin A include vision problems and skin problems.

5. Vitamin D

Vitamin D promotes healthy follicle growth so you don’t want to run a shortage on it. In order to top up on it you’ll want to schedule regular and brief outings outdoors so you can get some exposure to the sun. You don’t need much in order to keep your body synthesizing its own Vitamin D, but hermitting yourself indoors during the winter months can lead to a deficiency. There are also Vitamin D supplements and hair products that contain it, but they don’t compare to having your body generate its own supply.

6. Iron

While not a vitamin, Iron is an important mineral that your body needs adequate supplies of in order to function at its best in several areas, including growing hair. You may realize that beef is rich in iron, but there are plenty of other foods that are high in iron that you can eat without having to rely on red meat. Once you’re making sure that you’re getting enough iron and the other vitamins and minerals, you can seek out hair products that contain iron in order to see greater improvement.

7. Magnesium

Another mineral that your body needs is Magnesium. It’s best to look at your hair as a cumulative problem that involves your entire lifestyle, from the foods you eat to how much sleep you’re getting. Eating a diet rich in foods with Magnesium in them is one way to make sure that you’re giving your scalp what it needs to growth strong and healthy hair. It’s one of those minerals that you won’t really notice you’re not getting enough of until it becomes a chronic condition, and then you’ll benefit greatly from righting the imbalance.

8. Protein

Protein may not be a vitamin, but if you want stronger hair that grows thick you’ll want to make sure that you’re consuming enough protein, or using protein treatments to help your hair. You’ll see products out there that are focused primarily on protein, but you’ll also benefit by eating enough of it in your diet. Vegans and vegetarians need not fret, there are plenty of plant based sources of protein, like quinoa, spinach, broccoli, and more. Protein helps the hair grow strong, and also helps the speed at which it grows. If you’ve noticed sluggish growth, first check your protein intake.

9. Niacin

Niacin is in the B Vitamin family but deserves its own recognition for its role in helping to nourish the scalp, promoting healthy hair growth. Without adequate amounts of niacin, your hair stands the chance of becoming brittle, lifeless, and may even fall out. Not getting enough Niacin is a real condition, and the scientific name is pellagra. Most times it doesn’t become this serious, but correcting a Niacin shortage often yields several results. Be sure not to stop there, as you’ll want to make sure that you’re getting enough of each of the items on this page for your best hair possible.

10. Biotin

If you want longer, healthier hair don’t forget the Biotin. This is quickly becoming one of the most used hair supplements, and it simply requires taking it in pill form. Biotin is a B Vitamin, but plays such a key role that it needed its own spot. While most people get enough Biotin from the foods they eat each day, it is a water soluble vitamin which means your body can’t retain it, so you need to get enough of it each day or you’ll run a deficit. Many hair care products now contain Biotin in them to try and take an outside in approach, but a combination of both an internal and external supply seems to work best.

11. Zinc

They say to cover your vitamins from A to Zinc and this is one instance where they’re right. You might not have given much thought to your Zinc levels before, but they could be playing a part in lackluster hair growth if you don’t have enough. The good news is that it’s not too hard to keep up with your zinc requirements, and most standard diets keep it covered. But you may have trouble absorbing the Zinc you are getting, at which point you may need additional supplements or hair products that contain added Zinc.

The hair growth supplement recommended is NJoy's Long & Healthy Essentials Super Hair Growth Vitamins

“When you nourish your hair with all the essential vitamins like Vitamin A, B, C, E,
and Biotin, plus specific extracts like Grape Seed and Saw Palmetto…
you get faster hair growth and amazing looking hair!”

Introducing Long & Healthy Essentials!

Find out more about why I suggest NJoy's Long & Healthy Essentials here.

Take a peek at the ingredients list and how it compares to Hairfinity here.

 Let's Do it!

1. For the duration of this challenge, be sure to clean up your diet by limiting sweets and sugary drinks and fried and fatty foods and adding more of the foods listed for hair growth.

2. Drink more water. Go for a daily goal of half your weight in ounces. Ex. If you weigh 150 lbs, try to drink 75 ounces of water daily. You may include herbal teas in your water intake count as long as you are not using sugar to sweeten. You may have to work up to your goal in ounces but, start by at least adding an extra 16 oz of water per day until you are able to reach your water goal.

3. Add one or more of the listed drinks for growth to your daily regimen. Be sure to notice any changes in your skin, nails and hair.

4. Start taking a good multivitamin for hair daily. Again, I recommend NJoy's Long & Healthy Essentials, with time-released b-vitamins and vitamin C to prevent skin eruptions from biotin.

5. Continue to massage your scalp with NJoy's Long Healthy Hair Growth Oil at least every other day, with massaging of scalp every day.

6. Continue to share your thoughts in our Facebook Discussion Group. Thank you for the pictures and stories submitted to me personally. I'm working on an update video. If you have updates or stories to share, please post in the Discussion Group or send to 

Congrats on the progress submitted already!

Remember, it's important to actively participate in this challenge by doing the assignments given. If you're hanging in there, you should be seeing growth by now. Share your thoughts with us in the 90-day Super Hair Growth Challenge Discussion Forum on Facebook.

Keep up the GREAT work and Happy Hair Growing! ~ NJoy