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Do you know your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.

Long, strong and shiny hair is almost everyone’s dream yet not everyone is able to fulfill it.

But a balanced diet is the most important thing when it comes to healthy and beautiful hair.  Eating a balanced diet with the right nutrients can help promote hair growth ,and consuming a diet lacking the right nutrients can lead to hair loss.

There are huge number of hair care products promising to improve the growth and quality of hair. Many of us forget that proper nutrition is one of the most important things to help nourish your hair from within.

Diet plays an important role in keeping the skin and hair healthy. The foods people eat have an impact on the growth, strength, and volume of their hair.

Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. Hair is continuously growing and being replaced, and the follicles are constantly creating new hair from nutrients in the body.

What you eat can have a huge effect on the health of your hair.

A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss. Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.

You may oil your hair regularly and apply natural hair masks but internal nourishment is as important as external care. Regular oiling or deep conditioning can improve the texture of your hair, but what you put into your body will make a greater difference. Unlike oils and shampoos, Shampoos cleanse, Oils improve blood circulation but Nutrition really helps in nourishing follicles for hair growth and strength.

Excess Biotin is harmful

While Biotin is needed for hair growth, it is not the only thing. Biotin deficiency has been linked to hair fall but excess biotin is not said to promote growth. We need 100 mcg Biotin in a day but market products are selling 1000 mcg a day that can lead to acne, nausea & diarrhea.

It is important to understand what is causing your hair loss. When there is protein and other vitamins and minerals deficiency then just biotin supplements wont work. We need to focus on healthy eating, regular exercise, a healthy lifestyle (managing stress and quality sleep)

Which nutrient are good for hair growth?

There are multiple nutrients that encourage hair growth:

Biotin: a B vitamin which may help hair grow and strengthen

Vitamin D: it can help stimulate hair follicles that have become dormant

Vitamin E: it’s potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with Alopecia

Iron: iron deficiency has been linked to hair loss

Vitamin C: it makes it easier for your body to absorb iron

Omega-3 fatty acids: their anti-inflammatory effects can counter any inflammation that’s causing hair shedding

Foods For Hair Growth

1. Spinach– It is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamin A and C, all of which promote hair growth.

Spinach also contains other nutrients like vitamin E, C, biotin and iron. Iron is an essential mineral that supplies oxygen to your hair follicles. 

2. Sweet potatoes –It is rich in vitamin A, which is essential for sebum production on the scalp. They also contain biotin, which lets the hair use protein for growth. Additionally, it has other factors that may help speed up the rate of hair growth.

3. Blueberries –It contain vitamin C that stimulates the production of collagen- an important protein forming the hair structure. They also contain antioxidants that fight free radicals. Free radicals are atoms or molecules having an unpaired electron. Strawberries are rich in vitamin C, which aids collagen production and iron absorption, two factors that may promote hair growth

4. Avocados- it is rich in vitamin E, an antioxidant that may promote hair growth. Additionally, they are a great source of essential fatty acids, which appear to be crucial for hair growth.

5. Nuts –These are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits.

6. Seeds –These are rich in vitamin E and other nutrients that may promote hair growth. Some seeds also contain omega-3s, which have been linked to hair growth

7. Beans are a great source of protein, iron, zinc and biotin, which are all essential for optimal hair health.

8. Citrus food– Vitamin C is required for the production of collagen that make capillaries that connect to the hair shafts strong thus, ensuring regular supply of nutrients and quick hair growth. Your body requires vitamin C for iron absorption, therefore you need to add citrus fruits to your diet. 

9. Whole grains –These are rich in biotin along with iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow

The best step you can take is to prevent hair loss and thinning due to poor nutrition. Be sure to eat a balanced diet and stay hydrated.

&Me has created Biotin Powder a complete hair health formula with essential nutrients and vitamins needed to promote hair growth. This powder is made with 7 unique herbal extracts, Amino Acids, Omega 3, Hair Vitamins, DHT blocker. Helps with hair growth, strengthens hair and repairs hair structure. It comes in a delicious Cinnamon and Coconut Milk flavour.

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