When it comes to achieving long hair, two things that more of us in the Black community need to stop saying (or believing) are 1) our hair cannot gain some super serious inches (lies!) and 2) once our hair appears to not be able to get past a certain length, it has actually “stopped growing” (more lies!).
The reality is, so long as you’ve got hair that’s coming out of your scalp (well, technically your hair follicles), your tresses are absolutely growing. At the same time, if not having the type of length retention that you’d like is your issue or you’ve hit what is known as a “growth plateau” that typically has to do with something else (other than genetics, although, that oftentimes plays a role in the speed of growth more than anything else). Something else like what?
Overmanipulating your hair via your styling practices. Applying too much heat. Using products that dry out your hair (including chemical relaxers and permanent hair dyes). Not making sure to baby those ends of yours.
And do you know what else can keep your hair “stuck” at the neck, shoulder, or even well past bra strap length? Not getting the proper nutrients in your system — because, indeed, no matter what you put on top of your hair, it’s ultimately not going to matter all that much if you’re not making sure that your body is receiving the proper nutrients that your tresses need…so that your hair can be strong and healthy from the inside out.
So, if you have had your hair at basically the same length since, chile who knows when, it’s time to take a moment to ponder if you’re getting enough of the following 10 nutrients into your system.
10 Nutrients for Hair Growth
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1. Vitamin B12
If you seem to feel tired and drained, no matter how much rest you get, or lately you can’t seem to remember or retain information, it could be a sign of a vitamin B12 deficiency. Know what else is: excessive hair shedding, weak hair follicles, and premature graying (check out “This Is How To Naturally Treat Premature Greying”). So, if you don’t currently take a multivitamin supplement, this is a good reminder to get one and to make sure that it provides you with around 2.4 micrograms of vitamin B12 per day. Your body, from head to toe, will thank you.
2. Biotin
One of the main reasons why you need some biotin (which is vitamin B7) in your body is because it helps to turn food into energy. Also, if you’re pregnant, it’s a very necessary nutrient for your ever-growing baby.
As far as your hair goes, biotin is beneficial because it can help to restore hair loss. And, since it also helps your system to create the protein keratin (and your hair is made up of mostly that), it can be beneficial as far as growing stronger hair (and nails) too. Personally, since I’ve incorporated this into my daily vitamin regimen, I’ve noticed a lot less hair in my detangling brush — significantly so.
3. Iron
You may have heard somewhere that we (Black people) deal with low iron in our blood more than white folks do — and while science is still trying to get down to the (pardon the pun) root of why, that is indeed the case. That said, something that I recently discovered is that even once someone is diagnosed with having low iron, over 60 percent of people continue to have it as much as three years later. This is alarming because, in order for your blood cells to be healthy, they need iron; there is no way around that.
And, the reason why all of this is relevant to this article is, when iron gives your cells the protein that they need, that can help to feed your hair follicles and prevent hair loss. In fact, a telling sign that you may be anemic (whether you know it or not) is if your hair is excessively shedding or you’re not seeing much growth progress as far as your tresses are concerned.
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4. Omega Fatty Acids
If you wanna take care of your heart, make your vision stronger, reduce bodily inflammation, decrease asthmatic-related symptoms in your children, and reduce feelings of depression and anxiety — these are just some of the reasons to get some omega fatty acids into your system. As a supreme bonus, your skin and hair will adore them because they help to reduce UV damage, can help to heal acne and yes, they’re even known for accelerating hair growth. Some health experts even say that omega fatty acids can make your hair strands thicker over time as well.
5. Foods High in Protein
Wanna lose weight? Consume more protein. Get your metabolism up? Consume more protein. Increase muscle mass? Consume more protein. Have hair that is thriving on every level? Yep, you’ve already guessed it: consume more freakin’ protein. Since your hair is made up of mostly protein (keratin), if you want to keep it in great shape, it makes all the sense in the world that you would need to incorporate (more) protein into your diet. Foods that are packed with protein include lamb, turkey, almonds, Greek yogurt, and quinoa (also check out “Vegetarian Or Vegan? Check Out These High Protein Foods.”).
6. Foods High in Vitamin E
If you want to reduce oxidative stress, strengthen your lungs, make your periods more manageable, reduce the fat that your liver collects, and/or deeply hydrate and soften your skin, you definitely need foods that contain vitamin E in your life. Some of those include salmon, red peppers, wheat germ oil (it’s got a ton!), almond oil, and avocados. Every time that you take in any of these things, you know that your tresses are happy; that’s because vitamin E also maintains scalp health, helps to prevent hair loss, and keeps your locks nice and shiny (from the inside out) too.
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7. Foods High in Vitamin C
The powerful antioxidants that are found in vitamin C are great for keeping your immune system strong. Vitamin C is also beneficial as far as helping to manage your blood pressure, helping to prevent anemia (by helping your body to process iron more effectively), and keeping your cells healthy overall. Since vitamin C, in pretty much every form, helps with the production of collagen, it’s also a nutrient that fights premature aging in your skin along with making your hair stronger and less prone to breakage.
8. Foods High in Zinc
A nutrient that strengthens and heals is zinc. The reason why I say that is because it can boost your immunity, treat acne, and speed up the healing process of (minor) ulcers. When it comes to what zinc can do for your hair, specifically, it helps to restore damaged hair follicles and it can help to prevent hair loss before it even happens. Foods high in zinc include red meat, pumpkin seeds, eggs, whole grains, and dark chocolate (so long as it has a high amount of cacao, which is a more unrefined type of cocoa, in it).
9. Foods High in Silica
What is silica? Basically, it’s a compound that is made up of both silicon and oxygen. The reason why you need it is because it helps with bone and joint health, it rebuilds collagen levels in your body, it can aid in balancing out your hormones and it’s great for cultivating glowing skin.
Your hair will thrive with the assistance of silica because it strengthens your hair follicles and reduces hair breakage which is always what you need to get over your hair growth plateaus. Foods that are a good source of silica include dark leafy greens, oats, melons, cucumbers, and even beer, chile.
10. Fruit-Infused Water
When you get a chance, please check out “10 Overlooked Signs That You're Dehydrated.” With over 75 percent of Americans continuing to be dehydrated, it’s important to know what indicates that you may be since you definitely need water in order to keep your system running at an optimal level. As far as your hair goes, when it’s not hydrated enough, your scalp can become dry and itchy, your hair can become brittle, your locks can lose volume and it’s definitely more vulnerable to split ends.
That said, y’all, I make it no secret that water tastes like wet air to me. Still, I know that I need it and so, the way that I get more of it into my body is by either drinking sparkling water (with some fruit juice in it) or making some fruit-infused water which is literally water with some fresh fruit (and/or veggies and/or herbs) added in. Fruit-infused water is dope because it can hydrate you and get you some extra nutrients at the same time. For some delicious recipes, go here, here and here.
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Hair growth plateaus? For most of us, it’s common. However, you don’t have to settle for them. Giving your hair some TLC, being super gentle with your ends, and taking all of what I just said, nutrient-wise, seriously — it can get you past having hair at the same length (which basically means that it’s breaking off about as fast as its growing) and into a totally new growth phase. It’s possible. Stay focused.
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So, we handpicked one hundred It Girls who embody that palpable It Factor moving through us as young Black women, the kind of motion lighting up the world both IRL and across the internet.
It Girl 100 became xoNecole’s most successful program, with the hashtag organically reaching more than forty million impressions on Instagram in just twenty-four hours. Yes, it caught on like wildfire because we celebrated some of the most brilliant and influential GenZennial women of color setting trends and shaping culture. But more than that, it resonated because the women we celebrated felt seen.
Many were already known in their industries for keeping this generation fly and lit, but rarely received recognition or flowers. It Girl 100 became a safe space to be uplifted, and for us as Black women to bask in what felt like an era of our brilliance, beauty, and boundless influence on full display.
And then, almost overnight, it was as if the rug was pulled from under us as Black women, as the It Girls of the world.
Our much-needed, much-deserved season of ease and soft living quickly metamorphosed into a time of self-preservation and survival. Our motion and economic progression seemed strategically slowed, our light under siege.
The air feels heavier now. The headlines colder. Our Black girl magic is being picked apart and politicized for simply existing.
With that climate shift, as we prepare to launch our second annual It Girl 100 honoree list, our team has had to dig deep on the purpose and intention behind this year’s list. Knowing the spirit of It Girl 100 is about motion, sauce, strides, and progression, how do we celebrate amid uncertainty and collective grief when the juice feels like it is being squeezed out of us?
As we wrestled with that question, we were reminded that this tension isn’t new. Black women have always had to find joy in the midst of struggle, to create light even in the darkest corners. We have carried the weight of scrutiny for generations, expected to be strong, to serve, to smile through the sting. But this moment feels different. It feels deeply personal.
We are living at the intersection of liberation and backlash. We are learning to take off our capes, to say no when we are tired, to embrace softness without apology.
And somehow, the world has found new ways to punish us for it.
In lifestyle, women like Kayla Nicole and Ayesha Curry have been ridiculed for daring to choose themselves. Tracee Ellis Ross was labeled bitter for speaking her truth about love. Meghan Markle, still, cannot breathe without critique.
In politics, Kamala Harris, Letitia James, and Jasmine Crockett are dragged through the mud for standing tall in rooms not built for them.
In sports, Angel Reese, Coco Gauff, and Taylor Townsend have been reminded that even excellence will not shield you from racism or judgment.
In business, visionaries like Diarrha N’Diaye-Mbaye and Melissa Butler are fighting to keep their dreams alive in an economy that too often forgets us first.
Even our icons, Beyoncé, Serena, and SZA, have faced criticism simply for evolving beyond the boxes society tried to keep them in.
From everyday women to cultural phenoms, the pattern is the same. Our light is being tested.
And yet, somehow, through it all, we are still showing up as that girl, and that deserves to be celebrated.
Because while the world debates our worth, we keep raising our value. And that proof is all around us.
This year alone, Naomi Osaka returned from motherhood and mental health challenges to reach the semifinals of the US Open. A’ja Wilson claimed another MVP, reminding us that beauty and dominance can coexist. Brandy and Monica are snatching our edges on tour. Kahlana Barfield Brown sold out her new line in the face of a retailer that had been canceled. And Melissa Butler’s company, The Lip Bar, is projecting a forty percent surge in sales.
We are no longer defining strength by how much pain we can endure. We are defining it by the unbreakable light we continue to radiate.
We are the women walking our daily steps and also continuing to run solid businesses. We are growing in love, taking solo trips, laughing until it hurts, raising babies and ideas, drinking our green juice, and praying our peace back into existence.
We are rediscovering the joy of rest and realizing that softness is not weakness, it is strategy.
And through it all, we continue to lift one another. Emma Grede is creating seats at the table. Valeisha Butterfield has started a fund for jobless Black women. Arian Simone is leading in media with fearless conviction. We are pouring into each other in ways the world rarely sees but always feels.
So yes, we are in the midst of societal warfare. Yes, we are being tested. Yes, we are facing economic strain, political targeting, and public scrutiny. But even war cannot dim a light that is divinely ours.
And we are still shining.
And we are still softening.
And we are still creating.
And we are still It.
That is the quiet magic of Black womanhood, our ability to hold both truth and triumph in the same breath, to say yes, and to life’s contradictions.
It is no coincidence that this year, as SheaMoisture embraces the message “Yes, And,” they stand beside us as partners in celebrating this class of It Girls. Because that phrase, those two simple words, capture the very essence of this moment.
Yes, we are tired. And we are still rising.
Yes, we are questioned. And we are the answer.
Yes, we are bruised. And we are still beautiful.
This year’s It Girl 100 is more than a list. It is a love letter to every Black woman who dares to live out loud in a world that would rather she whisper. This year’s class is living proof of “Yes, And,” women who are finding ways to thrive and to heal, to build and to rest, to lead and to love, all at once.
It is proof that our joy is not naive, our success not accidental. It is the reminder that our light has never needed permission.
So without further ado, we celebrate the It Girl 100 Class of 2025–2026.
We celebrate the millions of us who keep doing it with grace, grit, and glory.
Because despite it all, we still shine.
Because we are still her.
Because we are still IT, girl.
Meet all 100 women shaping culture in the It Girl 100 Class of 2025. View the complete list of honorees here.
Featured image by xoStaff
Luckily, there are some things that you can do to either speed up the healing process of a cold or make having one more bearable than usual. Things that are affordable, all-natural, and easy to incorporate into your daily routine.
Are you ready to know how to nip a damn cold in the bud…before you even get one?
Here ya go.
1. Fire Cider
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Two drinks that I am gonna drink all the way down, each and every fall season, are hot chocolate and apple cider (that’s warmed up). So, when I read about something called “fire cider,” it absolutely caught my attention. If you’re not familiar with it, fire cider is a homemade drink that consists of things like apple cider vinegar, herbs and other ingredients that are specifically designed to boost your immune system.
I won’t lie to you — since some of the traditional recipes contain things like onion and garlic (sulfur has potent medicinal properties) and sometimes even hot peppers (which help to clear up congestion) — although fire cider might not be your favorite as far as your palate is concerned, the viruses (because there are reportedly somewhere around 200 of ‘em) that cause colds will lose a lot of their impact if you drink this; and that makes it worth a shot — well, swallow. Some fire cider recipes can be found here, here and here.
2. Probiotics
A few years ago, I wrote an article for the platform entitled, “80% Of Your Immunity Is In Your Gut. Take Care Of It Like This.” — and that alone should explain why and how a probiotic can help to prevent colds and make it easier to get over them. The reality is that a healthy gut is what helps to monitor how your immune system reacts and responds to harmful pathogens that may try and get into your system, including ones that cause the common cold.
And since probiotics feed your gut with “good bacteria,” this gives your gut the ability to be better (and quicker) at fighting off the bad. So yeah, take a probiotic — all of the time and definitely while you have a cold. It helps.
3. Peppermint (or Eucalyptus) Oil
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Although I rarely get sick (praise the Lord!), when I do catch a cold, I think what I hate the most is not being able to comfortably breathe. Well, something that is proven to help with that is peppermint essential oil. That’s because it contains properties that act as a natural decongestant as well as a fever reducer. Another essential oil that can hook you up in this department is eucalyptus oil. It’s bomb because it helps to soothe a nagging cough, it can clear up chest congestion and ultimately makes it easier to breathe.
So, before turning in at night, either mix a few drops of one (or both) of these oils with a carrier oil like grapeseed, avocado or jojoba, warm it up for 10 seconds in the microwave and apply it to the sides of your nose or on your best or back. Or put the oil in a diffuser. It can quickly ease cold-related symptoms while also making it so much easier for you to rest (which is something else your body needs to get over a cold; more on that in a sec).
4. Zinc Lozenges
Zinc is a mineral that helps to keep your immune system healthy and strong — and since a weakened immunity is directly connected to having more colds (2-4 a year is considered to be “normal,” by the way), it’s always a good idea to have some zinc in your body. As it relates to colds, specifically, aside from the fact that zinc can help you from catching one to begin with, there are also studies which say that sucking on zinc lozenges can help to shorten the timespan of a cold as well.
To be fair, some people have said that zinc lozenges make them feel nauseated; however, everything has its pros and cons and so, how would you know if you’re one of these folks unless you try it? Oh, and while we are on this topic, there are also zinc supplements and foods that are high in zinc (like red meat, lentils, hemp seeds, cashews and quinoa) if you want to try and get more zinc into your system that way (although lozenges are gonna be your best bet on the shortening tip; just sayin’).
5. Foods Rich in Vitamin C
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Speaking of foods that can fight a cold, out of all of what you’ve read here, probably what you are quite familiar with is the fact that vitamin C and colds are mortal enemies. In fact, one pretty significant study says that by taking one gram of vitamin C a day during a cold, you can reduce the severity of your symptoms by as much as 15 percent.
That’s because vitamin C is packed with antioxidants, it helps to reduce bodily inflammation and it helps to strengthen your immunity too. Foods that are full of vitamin C include chili and yellow peppers, kale, kiwi, papaya, broccoli, kale and citrus fruits.
6. Elderberry Tea
If you’re someone who likes to put preserves on your biscuits or toast, have you ever tried one that is made from elderberries (recipe here)? It’s actually pretty good — and good for you because elderberries are high in vitamin C, fiber and antioxidants. And that is why they are great whenever you are trying to hurry up and get over a cold because they also contain properties that are literally antiviral — and since a cold is a virus…well, there you have it.
One of the best ways to get elderberries into your system? Elderberry tea. If you add honey to it, honey can help to shorten symptoms like a stuffy nose, sore throat and cough by 1-2 days. Very cool.
7. REST
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Did you know that even one day of not getting the sleep that you need to weaken your immune system and increase bodily inflammation at the same time too? That’s because one of the benefits of a good night’s rest is it rejuvenates and recharges your system, so that your immunity can work at its optimal level.
Not only that but, according to science, if you already have a cold, getting plenty of rest can benefit you on a few different levels as well. First, your cytokines (proteins that boost your immunity) are released when you sleep.
Second, your body temperature elevates enough to kill some of the bacteria and viruses that are making you sick. Finally, sleep provides you with the energy that you need in order to get through the day while you are healing from your sickness. So, if you want to get through your cold ASAP, be intentional about getting as much rest as you possibly can.
BONUS: A Humidifier
When you get a chance, please check out “10 Really Good Reasons To Get Yourself A Humidifier This Fall”. There really are all kinds of solid reasons to invest in a humidifier around this time of the year — and one of them is to make getting through the cold (and flu) season so much easier for you. Since humidifiers bring moisture into the air, that can help to loosen up congestion, soothe an irritated throat, decrease coughing, help with the healing process of respiratory infections and it can help you to sleep better — so that you can get past your cold sooner.
So, if you don’t already have a humidifier, cop one ASAP. Your future colds will absolutely hate that you did. LOL. For a list of some highly recommended humidifiers that are currently on the market, click here.
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