Healthy Hair Diet

Dear Diary,

Recently, I begged my two-year-old daughter Summer to eat her broccoli. She refused to pick up her fork. She told me that she couldn’t eat trees. Trees are nasty. She doesn’t understand that broccoli is good for her, especially her natural hair. The green veggie is loaded with Vitamins A and C, which makes her hair shine and grow. She doesn’t care that it helps to strengthen her roots and prevent hair loss. To Summer, it’s green and gross.

Healthy Hair Diet 1

So I must sneak veggies into her diet. I’ve gotten creative with my blender! Sometimes I whip up a power packed smoothie with spinach, kale, bananas, carrots, almonds and apples. You can add additional fruit, like vitamin C packed guava, if your child isn’t too keen on kale or other leafy veggies.  I also experiment with different variations, using ingredients for a healthy hair diet.


Almonds are full of biotin, which, as you probably know, stimulates growth and thickness.


The fatty acids in avocados stimulate elastin production. You can slice avocados and add it to salads and sandwiches.


Bananas have essential vitamins and carbohydrates that improve elasticity and soothes

hair cuticles and helps to soften hair. Bananas also help with shine and helps with split


Carrots is rich in Vitamin A and Beta Carotene which helps to add shine and prevent



Cinnamon is a great source of calcium, which  increases circulation and delivers oxygen and nutrients to your hair follicles.


Chicken is a great source of protein and vitamin B-6,  which grows thick hair. This is Summer’s favorite food, so I don’t have to force this one on her. Although she has a lot of shrinkage, her hair is noticeably thick.


Kale is full of vitamins A, C, D,B-6, and 12, iron, calcium and omega fatty acids, which strengthens hair roots and improves blood circulation, which, in turn, leads to hair growth.


Spinach is rich in vitamins A and C, iron, folate and beta carotene, which promotes a  healthy scalp, moisturizes hair and prevents breakage. One way I get Summer and Olivia to eat spinach is by making spinach chips. I sprinkle cleaned baby spinach with olive oil, and bake it in the oven at 325°F for 10 minutes.

Sunflower seeds

The Vitamin E  isn sunflower seeds promote blood flow and circulation, which in turn, grows hair. Sometimes I toss them into smoothies. It’s also a great snacks when we’re watching cartoons.

How Kids Can Clean Their Plates

One way you can get your children excited about eating healthy is to let them help with meal or snack preparation. Summer likes to help make smoothies, so I  let her measure the ingredients and toss it into the blender. She enjoys watching everything mix together. She’s more prone to eat healthy foods when she’s part of the meal prep process.

We also bought her a play blender with fruit, so she has a lot of fun whipping up her own pretend creations. The more she knows about healthy foods, the more she’ll actually eat them!

Hey DFTM Fam–What foods help keep your little one’s hair healthy?

About The Author

Krys Gray
Natural Mom

Krystle is a stay-at-home mom raising an an 8-month-old daughter with another on the way in Warrenton, NC. She writes about her experience as a first time mom and natural hair care topics. She loves being a mother, because she feels like her life has more purpose and meaning. When not writing for DFTM, Krystle works as the co-founder of Better & Better Home Improvement Company.

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