Your hair is one of the first things that people see when they look at you. Even if you aren’t a “girly-girl,” no one wants damaged, dull looking hair that is fried or filled with split ends. A good hair care routine can keep your locks full, shiny, bouncy and gorgeous from roots to tips. But if you want to do more for your hair, you can turn to the right types of food to give your tresses a boost.

When it comes to food and your hair, it helps to know which ones you should include more of in your diet to experience longer, stronger and healthier hair. Foods that are rich in iron work to stimulate the circulation in the scalp, which can boost hair growth. Examples of iron-rich foods include beans, spinach and raisins. Of course it isn’t just about these foods alone. Maintaining an overall balanced diet loaded with the right levels of nutrients, proteins and fatty acids all contribute to healthy hair. When special hair smart foods aren’t enough, also throw in a daily intake of water and a good supplement or multivitamin.

If you’re looking for a cool recipe to help your hair grow faster over time as well as protect and nourish it, you can throw together the following ingredients into a blender for three minutes: one small banana, one teaspoon of wheat germ, one teaspoon vanilla essence, one teaspoon molasses, one cup of fat-free yogurt, two cups of skim milk, two teaspoons of brewer’s yeast, half a teaspoon of cinnamon, and one medium mango or papaya, sliced. This tasty smoothie is ideal once a week for a huge dose of nutrients that will give you healthier and shinier hair, which can lead to it growing faster than normal. Each ingredient is essential for hair growth, which makes this treat so potent. Wheat germ promotes hair growth, while the skim milk offers plenty of calcium. Papaya and mango contain loads of vitamin A to keep away dandruff and create a lustrous shine. The combination of brewer’s yeast, yogurt, banana and molasses works to maintain the proper pH balance of the hair, as well as promote natural color.

Just as you should embrace foods that result in aiding hair growth, it is also important to stay away from those that can harm the hair growth cycle. If you drink a lot of caffeine, alcohol, and maintain an overall poor diet, your hair will never have the opportunity to be at its best. Other lifestyle factors also play a part in harming your hair’s health. Recreational drugs, lack of sleep, too much stress, smoking and certain prescription drugs that deplete vitamins and minerals in the body can all contribute to unhealthy hair.

Whether you want to eat your way to healthy hair or opt to beef up your hair care routine, just know that there are no shortcuts to longer and healthier hair. All of these methods take time and it must be something you stick to daily. Committing to a good hair care routine is the only surefire way to see the best results in the long run.

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