Foods Rich In Biotin For Hair Growth And How They Help

Let’s start with understanding what biotin is. This essential nutrient is a water-soluble vitamin, part of the vitamin B family. It is also called vitamin B7 or vitamin H. Biotin is mainly obtained through diet, and it contributes to healthy hair, skin, and nails. Deficiency of this vitamin can lead to hair loss, hair discoloration, and also scaly rashes on the skin.

 Here is how foods rich in biotin for hair growth work:

•  Biotin not only reduces hair fall, but also helps in hair regrowth through a natural hair growth cycle. Thus, this nutrient can help stop hair loss.
•  Biotin can be found as an ingredient in various shampoos, conditioners, creams, and hair oils. Using these hair care products can improve hair quality, make hair shine, and increase hair thickness.
•  Biotin helps in the creation of amino acids that make up the infrastructure of keratin, which is the basic hair protein. As such, biotin helps strengthen your hair.
•  Foods rich in biotin for hair growth nourish hair by helping carry nutrients and oxygen to the hair follicles. Biotin also prevents hair from damage.

•   Biotin can be obtained through various food sources. You can also consume it in the form of dietary supplements. Check out this infographic to learn about the daily recommended intake for foods rich in biotin for hair growth.

•  As mentioned, biotin is abundant in various food sources. Here are the best foods to eat to get your dose of this nutrient.

  •  Broccoli: One of the most nutrient-dense vegetables, broccoli is rich in dietary fiber and vitamins A and C. But it’s also a great source of biotin. Snack on it raw with some hummus, or turn it into soup for a filling and nutritious meal.
  •  Sweet Potato: This is one of the best foods rich in biotin for hair growth; 125 grams of cooked sweet potato can give you 2.4 mcg of biotin. Eat them baked or steamed as a snack, or turn them into fun patties for veggie burgers.
  •  Spinach: Half a cup of boiled spinach gives you 0.5 mcg of biotin. And of course, this green leafy vegetable is packed with iron, calcium, folic acid, and other nutrients.
  •  Cauliflower: You can get about 17 mcg of biotin from a single serving of cauliflower.
  •  Legumes: Lentils, peas, beans are all excellent sources of protein and other essential nutrients like biotin. Peanuts and soybeans contain the most biotin amongst all legumes.
  •  Nuts And Seeds: An excellent source of healthy fats, protein, fiber, and more, nuts and seeds are also packed with biotin. However, the amount of biotin in nuts and seeds varies by type. Snack on almonds and sunflower seeds, or add a mix of nuts to your baked goods or salads.
  •  Mushrooms: These offer several health benefits owing to being rich in various micronutrients. Use canned or fresh mushrooms in your recipes for a healthy dose of biotin – just 70 grams of button mushroom can give you 5.6 mcg of biotin.
    •  Eggs: Eat them scrambled or hard-boiled, eggs are packed with B vitamins and other nutrients. Egg yolk, in particular, is a rich source of biotin. One whole cooked egg can give you approximately 10 mcg of this essential vitamin.
    •  Cheese: Dairy products are foods rich in biotin for hair growth. In cheeses, go for blue cheese, for the most amount of this nutrient.
    •  Banana: About 100 grams of this delicious fruit can provide 0.2 mcg of biotin. Bananas are packed with fiber, potassium, copper, so make sure you add this fruit to your daily diet.
    •  Avocado: 200 grams of this rich fruit can give you around 1.8 mcg of biotin. So if you’re looking for foods rich in biotin for hair growth, indulge in this one in the form of guacamole or eat raw or topped on toast!