Biotin Rich Foods For Hair Growth

Long, thick, strong, and healthy hair is a dream of everyone but it's not that easy to fulfil. Many factors play a role in keeping your hair healthy like genetics, hair products, your diet, and more.

In case you're somebody who truly follows the best hair care routine, yet facing hair loss, you have most likely not been eating the correct foods.

So, let's have a look at some of the best biotin rich foods for hair growth and food that prevent hair loss.

Biotin rich Indian foods

Here is a list of foods that has biotin content and is good for health:

1. Eggs

B vitamins, protein, iron, and phosphorus are all abundant in eggs. The yolk is particularly high in biotin.

To lower the risk of Salmonella contamination and enhance biotin absorption, always completely boil eggs. If eaten uncooked, egg whites contain a protein called avidin, which may interfere with biotin absorption.

Cooked eggs (50 g) have a biotin level of 10 mcg.

2. Meat

Certain lean foods, such as liver, pork chops, and cooked hamburger meat, contain biotin. Despite its unpopularity, the liver has the greatest concentration of biotin.

Cooked beef liver (75 g) contains 31 mcg of biotin.

Cooked chicken liver (75 g) contains 138 mcg of biotin.

3. Nuts

Almonds, cashew nuts, and walnuts are rich in nutrients like omega 3, biotin, protein, and unsaturated fats all of which help nourish your scalp. Adding nuts to your diet will reduce hair fall and stimulate hair growth.

4. Salmon

Salmon is a sort of greasy fish that is filled with omega-3 unsaturated fats. Omega-3 fats are connected to hair thickness and health. Some studies showed that taking omega-3 decreased hair fall and advanced hair volume.

Salmon additionally contains selenium, biotin, vitamin D3, and vitamin B which is good for your overall health.

5. Meat

Meat is rich in lean protein and considered an essential macronutrient for your hair. Lack of protein can have an impending effect on your hair and accelerate the hair loss cycle.

6. Nuts

Nuts provide protein, fibre, and unsaturated fat. Several nuts, including almonds, pecans, hazelnuts, and cashews, contain biotin, which the body requires on a daily basis and are convenient to take as snacks.

Roasted almonds (30 g) have a biotin content of 1.5 mcg.

Biotin-rich Vegetables

1. Spinach

Spinach contains vitamin A which is required for the creation of sebum or oil on your scalp. An abundance of sebum makes the scalp silky and smooth, while the absence of sebum can cause a dry scalp. In order to hold the oil, increase your spinach consumption. Spinach contains different supplements like vitamins E, and C, biotin, and iron.

Cooked spinach (64 g) contains 5 mcg of biotin.

2. Pumpkin

Pumpkin has vitamin A, iron, vitamin C, vitamin E, and zinc in great sums. Pumpkin also contains vitamin B9 or folate which helps in hair growth by improving blood flow on the scalp.

Pumpkins contain cancer prevention agents that battle untimely loss of hair. Pumpkin is additionally known to keep scalp diseases under control.

3. Broccoli

Broccoli contains biotin, as well as other minerals such as fibre, calcium, vitamin A, and vitamin C. Biotin is found in 0.4 mcg per half-cup of raw broccoli.

Broccoli (45 g) biotin content: 0.4 mcg

4. Mushrooms

Mushrooms are nutrient-dense fungi that are high in biotin and provide several health advantages. Because of their high biotin content, they are immune to parasites and predators.

Fresh button mushrooms (70 g) have a biotin value of 5.6 mcg.

Biotin-rich fruits

1. Avocado

Avocados are well-known for their high levels of folate and unsaturated fats, but they are also high in biotin. Avocado is full of healthy fats and contains Vitamin E which is a powerful vitamin in promoting hair growth. It also contains biotin which helps in hair growth and improves metabolism. Biotin helps reduce hair fall, improves scalp health, promotes hair growth, and makes your hair stronger & healthier.

Avocados (28 g) have a biotin content of 1.8 mcg.

2. Bananas

Bananas are one of the most popular fruits all over the world. They're high in fibre, carbohydrates, and micronutrients like B vitamins, copper, and potassium.

Bananas (105 g) have a biotin concentration of 0.2 mcg.

3. Sweet potatoes

Sweet potatoes are one of the greatest vegetable sources of biotin. They're also high in vitamins, minerals, fibre, and antioxidants, making them an all-around nutritious dietary choice.

Sweet potatoes (125 g) have a biotin level of 2.4 mcg.

Take Away

Biotin is a water-soluble B vitamin that your body needs from your diet. Deficiency is uncommon and avoidable by consuming biotin-rich foods.

Legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast are all good sources of biotin.

Biotin tabs are also available, although most individuals can obtain enough biotin through a well-balanced diet.

Frequently Asked Questions:

1. Is cucumber rich in biotin?

Yes, Cucumber also includes B vitamins such as B5, and B7 (Biotin), which aid to reduce strain and tension. As a mid-day or evening snack, it is a nutritious and adaptable alternative.

2. How can I get biotin naturally?

Biotin is found in several fruits and vegetables, dairy products, and whole grains. Biotin is found in many nuts, seeds, shellfish, and lean meats, as well as eggs and certain organ meats.

3. How can I increase biotin in my hair?

Legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast are some of the richest sources of biotin. Although there are biotin tabs on the market, the majority of individuals may get all the biotin they need by eating a healthy diet.

References:

David C. Nieman, 1, * Nicholas D. Gillitt, 2 Dru A. Henson, 3 Wei Sha, 4 R. Andrew Shanely, 1 Amy M. Knab, 1 Lynn Cialdella-Kam, 1 and Fuxia Jin, May 2012, Bananas as an Energy Source during Exercise: A Metabolomics Approach
Harriet Whiley* and Kirstin Ross, Feb 2015, Salmonella and Eggs: From Production to Plate