For many of us, growing our hair long isn’t easy. However, biotin-rich foods for hair growth are surprisingly effective. Hair problems continue to plague people due to multiple factors that slow or hinder hair growth. Factors that affect hair health include genes inherited from parents, age, stress and living environment. But did you know what the main obstacle to healthy hair growth is? It’s a lack of important nutrients, including biotin deficiency. Foods rich in biotin promote hair growth, and if you’re looking for healthy skin or want to get rid of brittle nails, take biotin daily. Dermatologists recommend a balanced diet to ensure you’re getting essential nutrients. If you want to maintain biotin levels in your body, incorporating this wonderful nutrient into your diet can help. However, given our inappropriate lifestyle choices and unhealthy eating habits, biotin is missing out on the food it needs to treat hair health. Let’s take a closer look at biotin-rich foods for hair growth and how they can help.
What is biotin and why is it essential for hair?
First, let’s understand what biotin is. In its most basic form, it is the B vitamins that play the primary role in converting food into energy. Other names include vitamin H and vitamin B7. The importance of biotin goes beyond just healthy hair growth. It is also found in eye health and is necessary for healthy skin and brain. In addition, it helps the liver work more effectively (1), (2). To maintain optimal levels of biotin in your body, you should get biotin through supplements and your diet. This is because biotin is a B vitamin group that dissolves in water and is not retained in the human body (3).
Biotin levels can be maintained with dietary supplements, but we recommend getting it from your daily diet. Adequate intake of biotin contributes to various bodily functions and the maintenance of healthy hair. However, vitamin deficiencies can lead to hair loss and discoloration.
Here’s how biotin-rich foods work for hair growth.
- Biotin is an important nutrient for protein production. Keratin production is the result of protein synthesis by biotin. This means that it claims beneficial properties for hair growth and healthier hair. (Four).
- In addition to reducing hair loss, the nutritious vitamin promotes hair regrowth through the natural hair growth cycle (1).
- In recent years, various brands and companies have started incorporating biotin as an ingredient in hair care products. Most products, including shampoos, hair creams, oils and hair conditioners, contain biotin ingredients that enhance the quality of your hair and give it the shine it needs. Additionally, due to the addition of biotin, this product also has the effect of increasing hair thickness.
- Biotin helps make amino acids. Keratin, the basic hair protein needed to strengthen hair, also needs amino acids (Four).
Necessary nutrients and oxygen can only be delivered to hair follicles through biotin-rich foods. This will prevent your hair from getting damaged. In addition, this nutrient also contributes to promoting nutritional support (Five).
17 foods rich in biotin for hair growth
Given modern lifestyles and the reliability of man-made products, it has become a human tendency to opt for easily available options rather than approaching traditional methods. Following the same approach, people make use of biotin supplements sold over the counter. However, our daily dietary intake of biotin is superior to any other intake. Both vegetarian and non-vegetarian foods have been found to contain biotin, and munching on your preferred type of food is enough to get the right amount of biotin. Good sources of biotin include organ meats, green vegetables, active yeast, and raw egg whites. Below are some suggestions on biotin-rich foods to incorporate into your daily diet for attractive hair.
1. Nuts and seeds
A variety of nuts and seeds contain fiber, unsaturated fats, and protein, making them ideal sources of biotin. You can take advantage of these small foods to boost biotin levels in your body. However, the amount of biotin depends on the type (6). 40 grams of roasted sunflower seeds contain 5.2 mcg of biotin. Want to know how much biotin is in almonds? 1/2 cup (60 grams) of almonds provides 3 mcg of protein (7).
When it comes to biotin sources, legumes, specifically peanuts and soybeans, are just as beneficial as nuts and seeds. Legumes are not only rich in fiber and other minerals, they are also rich in protein. 56 grams of roasted peanuts can increase biotin levels by 10 mcg (8). Meanwhile, one study found that 50 grams of whole soybeans contained 9.2 micrograms of biotin.9).
Although the liver is the most abundant source of biotin, it is not commonly consumed by individuals and is not very popular. Regular consumption of chicken or beef liver can increase biotin levels by 50 mcg or more.
Biologically, it makes sense. Biotin is stored in the body’s organ, the liver. Therefore, when you consume organs, you are ingesting large amounts of biotin. Just 3 ounces of cooked beef liver provides enough biotin. Contains 31 mcg of wonder nutrients (7).
Cooked chicken liver, on the other hand, is an even richer sauce, with 138 micrograms per 3 ounce serving (8).
Next on the list are eggs, which are commonly consumed by people due to their myriad benefits. However, not many people know that it also contains biotin. Eggs have all the nutrients you need, including B vitamins, protein, iron and phosphorus. However, to be precise, egg yolk is one of the richest sources of biotin (9). A whole egg provides approximately 10 mcg of biotin when fully cooked (7). Make sure the eggs are fully cooked before eating. Consuming raw or semi-cooked eggs may adversely affect biotin absorption (Ten). This is due to the presence of a protein called avidin in egg whites.
5. sweet potato
Sweet potatoes are well known for their positive effects on overall health. It contains vitamins, minerals, fiber, carotenoid antioxidants, among other various nutrients. A 125-gram serving of sweet potatoes cooked before eating provides him with 2.4 micrograms of the nutrient, making him the best plant source of biotin (7), (8). Sweet potatoes can also be peeled and boiled, or mashed depending on the type of food.
Avocados are rich in unsaturated fats and folic acid. Surprisingly, it is rich in biotin (11). A medium-sized avocado typically contains at least 1.85 micrograms of biotin (8). It has a low biotin content, but is great if you want to eat something healthy.
Biotin is found in both brewer’s yeast and nutritional yeast. However, the blending amount varies depending on the brand and type of yeast. A typical 2 teaspoons of dry yeast contains 1.2 mcg of biotin, while nutritional yeast contains 21 mcg of biotin per 2 tablespoons (8), (12).
Mushrooms are fungi that are rich in nutrients, including biotin. This unique vegetable offers many health benefits and even contributes to hair health (13), (14). A 120-gram can of button mushrooms contains 2.6 mcg of biotin. On the other hand, diced fresh button mushrooms can also provide more biotin nutrients. 70 grams of mushroom contains 5.6 μg of biotin (8).
You can also rely on broccoli as a nutritious vegetable alternative that meets your fiber, calcium, and vitamin A and C needs (15). Of course, it is also rich in biotin and is an excellent source of biotin. Just 45 grams of broccoli contains 0.4 mcg of biotin (8). Broccoli can be eaten in many different forms, depending on your tastes and preferences. It can be eaten raw, but it can also be steamed or baked.
Bananas, the most popular fruit, continue to top the list that includes many people’s favorite fruits. In addition to micronutrients such as B vitamins, copper, and potassium, this fruit is also rich in dietary fiber and carbohydrates (16). One small banana provides approximately 0.2 mcg of biotin (7), (8).
If you like seafood, salmon should be your go-to for having the highest biotin content. Salmon is rich in omega-3 fatty acids, which is beneficial for those who want their hair to grow faster and thicker (17). It also helps prevent hair loss and supplies healthy fats to your hair. 170 grams of cooked salmon contains 10 μg of biotin
Another seafood high in biotin is tuna. Like other seafood and salmon, it also plays an important role in hair growth. Since 85 g of cooked tuna contains 0.6 mcg of biotin, this contribution appears to be effective.
Spinach forms an important part of green leafy vegetables. Leafy greens contain significant amounts of biotin. 64 grams of boiled spinach contains 0.5 μg of biotin. On the other hand, there are other beneficial nutrients that must be included in your daily diet (e.g.18). This vegetable contains nutrients such as fiber, calcium, iron, folic acid and vitamins.
14. Dairy products
Dairy products such as milk, yogurt, and cheese also contain biotin, albeit in small amounts (19). One ounce of milk contains 0.3 micrograms of biotin, while one cup of plain yogurt contains only 0.2 micrograms of the nutrient. In addition to its wonderful properties, it contains calcium, potassium, vitamin D and protein.
15. Whole grain bread
A slice of whole grain bread contains 1 to 6 mcg of biotin (20). As far as white bread is concerned, it contains very little biotin. Therefore, it is not recommended. You can skip foods, but even a small amount of biotin won’t hurt, especially if your breakfast includes whole grain bread.
Certain meats are considered good sources of biotin. These meats include pork dishes, beef liver, whole eggs (twenty one). Therefore, taking it for nutrition is definitely effective.
Cauliflower is delicious, nutritious, and contains about 17 micrograms of biotin per serving. However, the cooking method really matters. Boiling cauliflower can be unhealthy. We don’t get the results we expect. Because it is easily soluble in water. The biotin content is washed away or removed when vegetables are boiled (twenty two).
Today, people are turning to biotin supplements to ensure healthy hair growth and prevent hair loss. However, with so many foods around us that can provide us with adequate amounts of biotin, the idea of taking a supplement is completely unwelcome. With a little effort to transition to biotin-rich foods for hair growth, beauty enthusiasts will be obsessed with the results. Foods rich in biotin affect hair growth, so you should try to get enough biotin. For those dealing with hair problems, biotin may serve as a boon. So, without further delay, plan a new balanced diet for yourself and remember to incorporate biotin-rich foods. Keep it simple and focus on achieving lustrous, long, healthy hair.
Also read: Health benefits of applesauce with a faint sweetness