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It takes more than just good shampoo and conditioner to have healthy, fast-growing hair. Great hair starts from the inside. Like every other function of your body, proper hair growth is largely dependent on your diet and on how well you take care of yourself. Weak, thinning, and slow growing hair is not a condition designated only to the elderly but one that is common among young people who don’t give their hair what it needs to grow and thrive through a healthy diet.

Many people believe that healthy hair comes from a regular regimen of shampoos and conditioners, and while it is true that washing your hair and treating it with a quality conditioner or other hair care products can help to strengthen hair follicles, hair growth and health depend greatly on what you eat and take into your body.

The Truth About Hair

Your diet is the most important factor in your hair care regimen. What you put on your hair is

not as important as what you put in your hair through ingestion. To help you achieve stronger, shinier, and healthier hair, here are the top 5 must hair growth supplements in your diet that will affect your hairs growth, strength, and appearance.

Biotin Vitamin B7

Without making it too difficult, amino acids have formed a reaction of cell enzymes and Biotin. Why is this so important to healthy hair growth? Well, amino acids form proteins. Hair, which is made of keratin, is a form of protein. Simply put, Biotin aids in the production of proteins which hair is composed of. Adults of any age should ingest about 30 mcg of Biotin per day. Foods rich in Biotin include liver, eggs, whole wheat bread, salmon, raspberries, avocados and a host of others are great for before bed.

Vitamin C

This popular and well-known vitamin makes the synthesis of collagen possible. Hair is also composed of collagen, so the importance of Vitamin C in a hair-healthy diet is undeniable. An intake of 75 mg per day for adult women and 90 mg for adult men is recommended. Vitamin C can be found many fruits and vegetables such as kale, oranges, Brussels sprouts, broccoli, and raw red peppers to name a few.

Niacin

Your hair follicles and scalp need nutrients to thrive, grow and be strong and healthy just like any other parts of your body. Niacin plays a large role in getting nutrients to your hair and scalp. The RDA of niacin for adult women is 16 mg per day, and the RDA of niacin for men is 14 mg per day. Some healthy sources of niacin include lean pork, chicken and turkey breast, peanuts, lamb liver, portabello mushrooms, and sunflower seeds.

Vitamin A

Of the top 5 hair growth supplements in your diet, Vitamin A is one supplement that most people include as a must for strong, healthy hair. The reason for this is simple. Shampoo makers regularly include Vitamin A as an ingredient in many top-selling shampoos because this vitamin helps produce the natural oils on your scalp to keep your hair looking glossy and shiny. Vitamin A also contains antioxidants that prevent hair from drying out and breaking off. Sweet potatoes, spinach, carrots, and mangoes are all excellent sources of Vitamin A. Keep in mind that too much Vitamin A can lead to toxicity and hair loss.

Vitamin E

Vitamin E is well known for promoting healthy skin, but for the same reason Vitamin E makes your skin healthy it makes your hair healthy as well. Vitamin E promotes good circulation which in turn increases oxygen uptake which promotes new hair growth. Healthy sources of Vitamin E include leafy greens, peanuts, sunflower seeds, fish, and beans.

Like most young people, I never fully understood the importance of diet and the impact it has on every part of my body. Now at the age of 45, I fully grasp the concept of “We are what we eat.” To have a full and rich life and a full and rich head of hair, it’s important to give our bodies the right nutrients in the right amounts. Ensuring that our diets include the above supplements can provide each of us with strong and healthy hair along with a strong and healthy body long into our golden years.

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