10 Superfoods Every Woman Should Eat On The Regular
Superfoods. What exactly are they? I'm gonna be real with you—the term itself is one that is used in marketing. Basically, it's a word to let you know when a particular food is so high in nutrients that it's basically off the charts. Well today, I'm gonna take out a moment to share with you 10 foods that make the superfood list. All of them are rich in vitamins and minerals. All of them come with loads of health benefits. And all of them are pretty damn good, both to and for you, from the very moment you put them into your mouth.
If something that you really want to focus more on right through here is being more proactive when it comes to your overall health and well-being, here are some of the foods that will totally have your back. (Oh, and the specific food dishes that I recommend in this? Click on the hyperlinks because they are connected to actual recipes. You can thank me later, chile.)
1. Mushrooms
Here's something that I'll share from personal experience. While my health is actually pretty good, something that I've had for years is a fungal infection. It's resulted in me having more yeast infections back in the day than I would like and even a couple of bouts of tinea versicolor (by the way, I read that a Black woman has recently invented a cream that combats this particular fungal infection; you can get more info on that here). Anyway, what does all of this have to do with this list? Well, while mushrooms are considered to be a superfood, they are also a fungus. Sooooo…if you're also sensitive to fungi, you might wanna pass on (or at least eat less of) 'em.
For everyone else, mushrooms contain all sorts of health benefits. They are packed with antioxidants including selenium. Selenium is dope because it decreases your chances of developing certain cancer cells, helps to prevent heart disease, reduces mental decline, promotes thyroid health and helps to boost your immune system. Some other awesome things about mushrooms is they contain a good amount of vitamins B and D, copper and potassium and the soluble fiber beta glucan which helps to reduce the risk of type 2 diabetes. If you've got inflammatory issues, mushrooms also have the antioxidant ergothioneine which helps to lower inflammation and, as a bonus, ergothioneine can also slow down aging signs from the inside out. All of these are solid reasons to make yourself some homemade stuffed mushrooms tonight, don't cha think?
2. Sweet Potatoes
Sweet potatoes are considered to be a "perfect food" because, so much of what our bodies need, on a daily basis, is found in one. For starters, sweet potatoes contain an incredible amount of vitamins A, B, C and E, along with iron, calcium, selenium, choline, magnesium and antioxidants. Every time you eat a sweet potato, you are taking proactive measures to manage your blood sugar, reduce your stress levels, fight bodily inflammation, prevent ulcers and, thanks to the antimicrobial properties that are also in sweet potatoes, they can help to protect your body from the bacteria that can ultimately lead to pneumonia. Not to mention the fact that the Vitamin C in this vegetable can help to produce collagen to give your skin a healthy glow while its Vitamin E can help to keep your skin and hair moisturized. All of this is a good enough reason to make yourself a baked sweet potato or some sweet potato fries ASAP.
3. Pomegranates
Pomegranates are the kind of fruit that you have to get on in the fall if you want to gain all of the nutrients that it has to offer. That's because pomegranates are at their peak between September thru November (although sometimes you can catch a good batch well into January). Personally, one of my favorite things about them is, in Jewish culture, one of the things that they represent is love and fertility.
However, as far as health benefits go, pomegranates are high in Vitamin C, fatty acids, and antioxidants (three times the amount of red wine, in fact). They also contain vitamins E and K, fiber, folate, and potassium. Eating pomegranates will help to reduce chronic inflammation, properties that help to prevent breast (and prostate) cancer, arthritis, and blood pressure. There are even studies to support that pomegranates can help to improve your memory and reduce oxidative stress so that it's easier to conceive. All that from a fruit that contains approximately 613 tiny little seeds in them. A great way to get pomegranate power into your system is to drink pomegranate juice (not drink; pure organic juice) which you can usually find in your local grocery store.
4. Bone Broth
As a doula, if there's one thing that I recommend the moms that I work with consume, it's bone broth. Basically, it's the stock that comes from the meaty bones and connective tissue that are left over after doing things like boiling ribs (before baking or grilling) or preparing some homemade chicken soup. The health benefits of bone broth are numerous. The amino acids in bone broth will boost your immune system and help to increase muscle mass. The L-glutamine in it will reduce gut inflammation. The calcium, Vitamin D, zinc and iron will help to keep your bones nice and strong. Also, on the nutrient tip, bone broth contains vitamins A, B, C, K and copper and boron. If you're dehydrated, bone broth's got plenty of electrolytes. Other properties in it can help to improve your quality of sleep, build stronger nails, provide arthritic and joint pain relief and, help to lighten heavy menstrual cycles too.
If you're not a vegetarian or vegan, you can get an easy-to-make recipe for bone broth here. If you happen to not eat meat, there are meat-free alternatives. Click here to make vegetarian bone broth and here to make vegan bone broth.
5. Cauliflower
Often considered to be the "white half-sibling" of broccoli (LOL), cauliflower contains all kinds of great goodness! It's rich in vitamins B, C and K, magnesium, manganese, potassium, fiber and phosphorus. Some valid perks that come with consuming cauliflower is it's the kind of veggie that is low in carbs and gluten-free (which is why so many people enjoy cauliflower rice). Also, it's got antioxidants in it to help fight off free radicals, promote healthy gut bacteria (remember that 80 percent of your immunity is within your gut) and, along with the flavonoids and carotenoids in this veggie, it can also help to keep cancer cells at bay. Cauliflower also contains choline to boost brain health while the iron in it can help your body to better absorb iron if you happen to be anemic or borderline anemic. Plus, the Vitamin K in cauliflower supports long-term bone health. So, how about making a pizza with some cauliflower crust soon?
6. Arugula
Arugula is a green that comes from the Mediterranean region. If you've never tasted it before, it has an acquired light peppery taste. Arugula is loaded with calcium, potassium, folate, zinc, iron, phosphorus and vitamins A, C and K. And, while all greens are really good for you, arugula makes the superfood list because it helps to strengthen your heart; keeps free radicals from attacking sensitive areas like your eyes; controls your blood pressure; aids in digestion; speeds up the healing process of skin ailments such as eczema and acne; enhances your athletic performance and, it's an excellent detoxifier. Honestly, that's just the tip of the iceberg (no pun intended) of this green vegetable. Yet if you're someone who enjoys fresh salads, add some arugula to them. You'll literally be eating a multi-vitamin, every time you do it.
7. Ginger
Ginger is a spice that, I'd actually be pretty shocked if you didn't know that it's wonderful at treating nausea (or morning sickness, if you're pregnant). Oh, but it does a whole lot more than that. The gingerol that's in it contains powerful medicinal properties. Because of this, ginger can reduce muscular pain and discomfort, lower blood sugar levels, soothe the discomfort that's associated with chronic indigestion and help to relieve menstrual cramps too. As if that's not awesome enough, ginger also helps to hinder the growth of abnormal cells (that could lead to cancer), helps to improve cognitive health and, it can even inhibit the growth of certain bacteria. So, why not treat your body by making yourself a cup of ginger tea? With some honey and lemon, while it's pretty spicy, it's also pretty damn good too.
8. Pears
Pears are another one of those fruits that are best bought and eaten in the fall; that's because they are in season from August thru October. They top the list of being one of the healthiest foods in the world because they are high in fiber, plus they've got a good amount of Vitamin C and copper in them as well.
Thanks to the fiber, they help to promote good gut health. Pears also have plant compounds in them; ones that will help to keep your skin glowing and your vision clear. Since they're also rich in the flavonoid antioxidant, pears can reduce bodily inflammation and help to fight the development of cancer cells. Also, the procyanidin antioxidants in this fruit can improve heart health while the nutrients zeaxanthin and lutein will keep your hair and skin looking and feeling healthy. A pear right out of your fruit bowl is good all on its own, but something that tastes absolutely amazing is fresh pear preserves.
9. Buckwheat
While growing up, something that my mother used to make, fairly often, was buckwheat pancakes. I actually liked them a lot. If you're familiar with buckwheat but you're not exactly sure what it is, it's considered to be a superfood because it's on the whole grain list. It has a good amount of protein and fiber in it, along with a high amount of potassium, phosphorus and magnesium. Some other nutrients that are found in this particular grain include calcium, iron, various kinds of Vitamin B and some Vitamin K too. Because whole grains are linked to good heart health, that's one reason to add buckwheat to your diet. Also, the fiber in it helps to aid in digestion and support weight loss. If you've got diabetes and you want to help to keep it in check, this is a grain that is also a complex carb; complex carbs help to manage glucose levels. And, since buckwheat is gluten-free, you can enjoy it, stress-free, if you happen to be allergic to wheat or barley. All good reasons to give this awesome whole grain a try.
10. Dark Chocolate
There really is no tellin' how many times I've written a health-related article and dark chocolate has gotten a shout-out in it. That's because it's the kind of food that is just that bomb! It's really high in fiber, manganese, copper, iron and magnesium. Believe it or not, dark chocolate has some fatty acids and antioxidants in it too. All of these things work together to lower your cholesterol and blood sugar levels, boost your immunity, reduce your heart disease risk, protect your skin from damaging UV rays and improve your cognitive function. Not only that but the theobromine compound (which is found in the cacao plant) along with the chemical phenethylamine that's also in dark chocolate can help to prevent depression.
Also, here's something that's a trip—theobromine has the ability to calm down your vagus nerve. Why does that matter? Your vagus nerve is what causes you to cough whenever your throat is irritated, so basically, dark chocolate serves as a cough suppressant too!
Just make sure that you get the kind of dark chocolate that contains at least 60 percent cocoa because, in order to gain all of these benefits, you need to eat pure dark chocolate, not a Snickers candy bar. Oh, but if you do, you will be partaking in the kind of superfood that will be looking out for you and your overall health and well-being for years to come. So, get to a store and cop you some ASAP. That and the rest of what's on this superfood list, sis!
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This Couple Almost Let Their 8-Year Age Gap Keep Them From Finding Love With One Another
How We Met is a series where xoNecole talks love and relationships with real-life couples. We learn how they met, how like turned into love, and how they make their love work.
I’m willing to bet that this is not the first time you’ve seen this couple. Dalen Spratt is a television producer, owner of a tailored men's suit line, and creator of Ghost Brothers: Haunted Houseguests, which is currently streaming on Destination America. Stacey Spratt is also a serial entrepreneur, focusing mostly on events and the nonprofit world, and she is the owner of two award-winning craft beer bars called Harlem Hops. But their accolades are not what united them.
The couple met years ago at their alma mater, Clark Atlanta University, when they were still working to create the life they have now, and if you had told them then that they’d eventually tie the knot, the pair probably would’ve laughed in your face.
Today, they’re new parents, flourishing in their careers, and each others’ “teammates.” When desiring love, Dalen recommends not looking to other couples for advice. And Stacey advises staying true to what you want. “Don’t put age or limitations on love and children. If God could do it for me, why can’t he do it for you?”
Here's How We Met.
How did you meet?
Dalen: We met in 2005 when she was advising the Greek sororities and fraternities in college. She was old as hell in college, and I was a young buck (laughs). Everybody had a crush on her, but I didn’t think much of it. Then, in 2007, we were in the same grad school class, but she still wasn’t trying to see me then either. I had to catch her five years ago; I was very patient.
Stacey: Yeah, everybody in our grad school class called him Young, Fresh to Death because he was always dressed in B-school (what CAU affectionately refers to as business major classes), and we’d just wear sweatpants (laughs).
So, I know Dalen was always attracted to you. But what about you? Did your attraction to him develop over time?
Stacey: So 2006-2008 – all the years went by. I don’t think we were really thinking about each other at all back then. Years later, I had an event in Dallas, and I booked him to be a speaker. Then, a few years ago, Dalen posted a photo of him on Instagram, and I slid in his DMs. I remembered him being so young and handsome, and I’m like, I should hook him up with my younger cousin. His response was: "If you’re not hooking me up with you, no thank you." But I still thought he was too young at the time, and he started pulling receipts. Taraji P. Henson was dating someone young at the time, Gabrielle Union–
Dalen: First of all, I didn’t do that. You did that.
Stacey: Okay, I did. I thought he was a cutie pie, but that age thing was on my mind!
"Dalen posted a photo of him on Instagram, and I slid in his DMs. I remembered him being so young and handsome, and I’m like, I should hook him up with my younger cousin. His response was: 'If you’re not hooking me up with you, no thank you.'"
Courtesy
Talk to me about the first date. How did he change your mind?
Stacey: Our first date was at Tin Lizzy's in Atlanta. During that time, he was living in Dallas, so it was long-distance. But he came into town, and we just had a good time. We talked a lot, which we still do. It wasn’t anything fantastic.
Dalen: Don’t downplay our first date.
Then, walk me through your courtship. How did you get to the next level? What was that conversation like?
Stacey: I think he knew at age 43 or 44 I wasn’t playing around. But also, I think it just naturally progressed.
Dalen: Yeah, it just happened naturally. And I’m going to be honest, I don’t think initially either one of us thought it would be as serious as it was. She thought I was too young and I wasn’t ready for marriage, kids, and all that. I think we both thought we were just hanging out. But after spending so much time together, a lot of stuff started happening. Like, she had to have surgery early on. It wasn’t just time together; it was intimate time. Next thing we know, we just never left each other. That’s why we still don’t have an anniversary date because we never really asked.
"It wasn't just time together; it was intimate time. Next thing we know, we just never left each other. That's why we still don't have an anniversary date because we never really asked."
What made you want to commit to each other?
Dalen: The moment I knew Stacey was for me was from a phone call. I don’t really like talking on the phone, and I can be really blunt sometimes. But we were talking, and I said, ‘I don’t really feel like talking anymore.’ And she was just like, okay, and hung up. I wasn’t trying to be rude, and she understood that. It sounds bad, but that’s how I knew she just got me. I felt like she could get my random awkward moments, and she does to this day.
Stacey: For me, I liked him as a person. Even when times get rough and tough, I could still like him as a human. He is my best friend. We have time. We laugh until we cry, and it’s just always like that. Even when we get pissed at each other, something happens, and we fix it. Also, how he treats his mother. That’s a momma’s boy, but I’m a daddy’s girl – so I get it. I know how I want to be treated, and I see how he is with her and that’s beautiful.
What are some important lessons you’ve learned about yourself through loving your partner in this relationship?
Dalen: I grew up an only child and she grew up with siblings. So, when you have someone who is used to doing things by themselves, there is definitely a learning curve when you get into a serious relationship. It’s funny now, but it was definitely a process.
Stacey: I agree – definitely the only child thing. There’s times I look at him like, did you ever live with anyone else? That comes from being momma's baby, too. I have to say, my “mother-in-love” spoiled him. But also with Axel (their daughter), that brings another level of patience.
Photo by Paras Griffin/Getty Images
What was the biggest challenge that you had to overcome together?
Dalen: We’ve gone through a lot within the years we’ve been together. We suffered two miscarriages – I’d say that’s the biggest.
Stacey: Having those miscarriages and trying to understand what’s next and what our options are was a lot. I had two myomectomies (fibroid surgeries), and he supported me through that time. Also, still, it was on my mind that he’s eight years younger than me. I was wondering if I can’t carry [a child] what that looks like for us. We had very real conversations pretty early in our relationship.
"Having those miscarriages and trying to understand what’s next and what our options are was a lot. I had two myomectomies (fibroid surgeries), and he supported me through that time. Also, still, it was on my mind that he’s eight years younger than me."
What do you fight the most about?
Dalen: Nagging. Stacey nags; she’s a complainer. She’s that momma that will look in a room and just hunt for something to complain about. Like, I’m worried for Axel when she's in high school.
Stacey: It’s because I like things to be in place. He leaves stuff all over the place. I can tell where he’s been in the house because something is left around. So he says I’m nagging – but it’s like, just get your stuff.
What are your love languages?
Dalen: Stacey is gifts all day.
Stacey: *thinks*
Dalen: We’ve talked about this. xoNecole is about to cause problems in our home (laughs).
Stacey: Obviously I love you. *thinks again* It’s words of affirmation.
Dalen: That’s it.
What’s your favorite thing about each other?
Dalen: I’ve always respected her business-mindedness. That may sound superficial, but it’s not because I’ve never been with someone who thinks like me. It’s one of my most treasured things about her. I remember one day, I was just running through ideas with her, and each time Stacey had a suggestion on how I could make it better. It’s just very comforting. She takes whatever I’m doing and elevates it – including me.
Stacey: I love Dalen’s hustle and creativity. He’s been on multiple shows, and he continues to create, produce, and reinvent himself and the product he’s putting out. I love that we can create together and bounce things off each other. Even though we may be in different arenas, there’s nothing he can’t offer me great advice about. I love that drive.
Finally, how did you know it was love?
Dalen: Well – she said it – first. (laughs)
Stacey: And he looked at me and smiled! He didn’t say it back. We were on a trip, out of the country.
Dalen: We were arguing when she said it, and she just threw it out.
Stacey: But we continue to do that. We’ve spent holidays and everything outside of the country.
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Y’all, I ain’t got no lies to tell you. Personally, I am counting down the days until the obsession with resembling Mr. Snuffleupagus (the real ones know) goes away. Not that I don’t think there is something uber-feminine and sometimes even super glamorous about a long, lusty pair of eyelashes — but as one of my favorite quotes goes, “The excess of a virtue can be a vice,” and lashes are no exception. Lawd.
How To Grow Eyelashes Naturally
Besides, I wonder how many people who go overly long and thick on the extensions tip get that over time, that can do significant damage to their natural eyelashes — sometimes irreparably so. That’s why I think it’s important that, if you’re going to add lashes, you take the “less is more” approach. Oh, and if it’s because you wish that your own lashes were longer or fuller, you learn how to make that happen by taking a more holistic approach (while also being patient; it takes between 4-11 months for lashes to reach their fullest potential).
Starting with the following 10 tips on how to grow eyelashes naturally, you will be batting your natural lashes in no time, chile.
1. Take a Biotin and Collagen Supplement
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It probably comes as no surprise to you that a supplement that’s associated with hair growth and thickness is the water-soluble form of vitamin B known as biotin. Skin rashes, brittle nails, and hair loss are all signs of having a biotin deficiency. If your lashes seem to be sparse or thinner than you would like, taking a biotin supplement certainly couldn’t hurt.
Speaking of supplements, you might want to add some collagen to your health regimen, too. Since collagen contains amino acids that help to build hair and can help to strengthen weak hair follicles — those are already solid enough reasons to take them for your lashes.
For the record, foods that are high in biotin include mushrooms, sweet potatoes, bananas, avocados, and broccoli. As far as collagen goes, foods that are high in it include bone broth, chicken, liver, berries, and aloe vera (bookmark that aloe vera point).
2. Keep Your Lashes Clean
So, here’s the thing about this particular point: Although you probably wash your face at least once a day (hopefully twice — once in the morning and again at night), if you’re not being intentional about cleaning your lashes, there could be some leftover mascara and other gunk on them that could end up weighing them down and/or drying them out. So, definitely wash them all on their own. Your best bet would be to use a super mild cleanser like baby shampoo so that your eyes don’t end up getting irritated in the process.
3. Condition Them with Aloe Vera
Since aloe vera is high in vitamins A, B12, C, E, and folic acid, that’s already a good reason to want to use it on your hair — and your lashes qualify. Plus, pure aloe vera gel is made up of almost 100 percent water, which makes it the ultimate conditioner for your lashes if you’re looking for something all-natural that will both soften and strengthen your lashes at the same time. To get the best results, a lot of women like to apply a small amount of aloe vera gel to their lashes before turning in at night and then wash the solution off in the morning.
4. Brush Your Lashes (No, Seriously)
Have you ever thought about what brushing your hair does for it? It removes tangles. It gets out debris. It evenly distributes natural oils. It reduces stress. It increases blood circulation. And for all of these reasons, it’s important that you brush your eyelashes on a daily basis. All you need to do is designate a clean wand for nothing but brushing your lashes. Then, whether it’s right when you wake up in the morning or right after washing your face, use the wand to GENTLY brush your lashes. First, do the top of them and then use the wand to lift them up. After a few weeks, you should notice your lashes appearing fuller. (You can check out a brief tutorial video here.)
5. Pay Attention to Shedding
Just like hair sheds on your head (50-100 hairs a day is considered normal), losing 1-5 eyelashes is the average amount to not worry too much about. However, if it happens to be more than that, lash extensions, leaving makeup longer than you should, or even relying on eyelash curlers too much can play a direct role in lash shedding. So, if you notice that your eyelashes are appearing thinner or parse, do a process of elimination first. If nothing changes, make an appointment with your doctor in order to rule out the possibility of other underlying health issues.
6. Apply a Castor Oil and Vitamin E Oil Blend at Your Lash Lines
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I’m gonna be real: even though I know that medical experts have a resume to back up their claims, sometimes I will read articles on certain topics and still think they’re being haters. For instance, after reading that a dermatologist (via a Byrdie article) said that applying castor oil to your lash lines can hydrate your lashes, yet it won’t help them to grow, I have to admit that I rolled my eyes. I mean, if castor oil contains protein, antioxidants, nutrients, and fatty acids along with anti-inflammatory and antibacterial properties and hair can benefit from all of these things, how could your lashes not, too?
And while you’re at it, break open one or two vitamin E capsules and add it to the castor oil. Vitamin E helps to reduce hair loss, increases shine, and helps to lock in hydration — all good stuff to know if you happen to use mascaras that contain some type of alcohol in the ingredients (and many of them do).
7. Put Tea Bags on Your Eyes
The herbs and tannins that are in herbal tea can do wonders for your eyes when it comes to doing everything from lightening the appearance of dark circles and reducing puffiness to speeding up the healing process of styes and even pink eye. So, what about when it comes to your eyelashes? Well, I’ve actually read a few places (like here and here) that green tea especially can do wonders for lash growth, in part due the caffeine that’s in it. Listen, some warm bags on tired eyes are the ultimate kind of low-maintenance pampering hack. Try it a couple of times a week. You’ll feel more relaxed, and your lashes could end up growing longer, too.
8. Have “Off Days”
No matter what you put on your lashes, it’s going to add a bit of “weight” to them — and anything that has weight will start to get worn out over time. That’s why it’s also a good idea to give your lashes “off days” from any kind of mascara, serum, or keratin-infused products. Sometimes, simply brushing your lashes and adding a bit of coconut oil (which adds protein) or lemon peel oil (which could accelerate lash growth) is all you need in order to pamper your lashes without the added stress and pressure of makeup. 1-2 days a week of this should be all that you need.
9. Use a Bit of Shea Butter at Night
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Something that I’ve been getting into the habit of doing more and more at night is applying a thin coat of shea butter on my lips as well as on my eyelids. The fatty acids alone that are in the butter do wonders for my skin (especially when I use it consistently). Since shea butter has properties in it like linoleic, oleic, stearic, and palmitic acids, as well as anti-inflammatory properties, your lashes can only benefit from the moisture that shea butter offers as well as its ability to increase collagen production (which, again, is great for hair growth and elasticity) and promote stronger hair.
10. Keep Your Mascara Current
It’s kind of crazy that it was five years ago when I wrote, “When Should You Replace Underwear, Make-Up, Bedding, Washcloths & Towels?” for the platform. Anyway, as far as mascara goes, if you’ve got a tube that has been in one of your bathroom drawers for over six months, it really is time to toss it. Why? Because you really aren’t supposed to use mascara for longer than three months before getting a new tube. That’s how you keep bacteria and germs down to a minimum and the solution from getting so thick that it ends up being heavier on your eyelashes than it should be.
Oh, and if you’re looking for the kind of mascara that will help your eyelashes to grow longer, make sure that keratin is listed in the ingredients, along with peptides, vitamin B, and water (water should actually lead the pack). That way, you can be confident that while your lashes are appearing thick and full, they are receiving just what they need to gain some length over time too. Now wink one time if you feel me. LOL. #wink
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