Alexandra Harbushka By

Do you know why Biotin plays a key role to having healthy hair?


  1. Essential Fatty Acids – Our bodies need these fats it is critical for our bodies to function. We do not produce Essential Fatty Acids so it is important we get them from the foods we eat. We can enjoy walnuts, flax seeds, sweet potatoes and avocados to consume our essential fatty acids.
  2. Collagen Production with Vitamin C – As we age collagen slows down and we can see the effects of the breakdown in our hair. Collagen surrounds the hair strands, which makes them plumper and stronger. Believe it or not but the most vitamin C does not come from oranges it comes from strawberries, red peppers and of course citrus fruits. You can also supplement with 250mg of vitamin C daily to help boost the production of collagen. PST….an added bonus to vitamin C is wrinkle reduction!
  3. Biotin encourages hair and scalp health, while also benefiting our skin, nerves, digestive tract and our metabolism. Our bodies recycle biotin naturally and we get biotin from our foods. These foods include: nuts, oats and brown rice.
  4. Keratin is a protein in the hair that helps strengthen hair follicles. You can get this by eating leafy vegetables such as, swiss chard, watercress, cabbage, beets and asparagus.
  5. Iron is another essential mineral for hair growth. Foods high in iron are; green leafy vegetables, leeks, cashews, dried fruits, figs and berries.
  6. Silica is critical for hair growth and helps ensure that the hair follicles are supplied with the minerals necessary for hair production. Foods that contain the mineral silica are: cucumber, mango, leafy greens, beans, celery, and asparagus.
  7. Zinc is another critical element for our bodies and our overall health. Zinc aids with the renewal of skin cells and insufficient levels in Zinc may result in the loss of hair or hair that looks thin and dull. Foods to enjoy with a ton of zinc include, eggs, pumpkin seeds, fresh oysters (try to eat oysters in “R” months), brazil nuts and pecans.
  8. Vitamin A promotes hair and scalp health by supporting sebum production. Adding carrots, sweet potatoes and fish to your diet will increase your vitamin A intake.
  9. Vitamin B Complex aids in the absorption of iron into the body, it plays a key role for metabolism and aids in the formation of red blood cells (helping the hair growth) and your body’s central nervous system. Foods rich in Vitamin B6 and 12 include, eggs, dairy, salmon, sunflower seeds and shellfish.
  10. Vitamin E is required for nourishment for damaged hair. By adding vitamin E to your daily routine it prevents breakage. Also, a double whammy, it helps with the body’s ability to produce and manufacture keratin within the hair strands. Vitamin E foods to incorporate into your diet would be, almonds, swiss chard, spinach, sweet potatoes and kale.
  11. Coconut Oil – The antifungal properties eliminate the need to use dandruff shampoos! Coconut oil helps with hair growth by moisturizing the scalp and is made up of lauric acid that helps with the building of the fatty acids and binds the protein of the hair and protects the roots.
  12. Rosemary is used as a culinary herb but it also has the ability to improve circulation to the scalp. When blood is flowing to the scalp it stimulates the follicles and encourages hair growth. Add Rosemary to your poultry, fish, and spaghetti sauces.

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Alexandra Harbushka
Alexandra Harbushka
About me

I am an entrepreneur, a daughter, and a lover. My life passion is to help women discover the secrets to having all three of life’s essentials: sex, money, and food. I bring my international experience and corporate success together to help other women thrive as a Real World Woman.

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