Biotin, aka Vitamin B7, is one of the essential nutrients for the human body. Biotin has many great benefits for skin, metabolism, and nails. Although Biotin is generally known amongst people because of its noteworthy effect on hair.
For optimal hair, researchers suggest supplemental Biotin. But why go for supplements, when you can eat Biotin rich foods?
Here, I have taken the liberty to do research for you on Biotin rich foods for healthy hair. We are going to discuss some of the best Biotin rich foods. Rich food sources of Biotin are eggs, some vegetables, fruits, nuts, seeds, fish, meat, and beans.
Why Is Biotin Good For Healthy Hair?
Biotin encourages keratin production and surges the rate of follicle growth. Biotin ensures fuel for your body with necessary nutrients every now and then.
The hitch is biotin does not stay in your body for a long period of time and you need to continuously eat foods that are rich in Biotin to keep receiving its benefits.
You need to understand the fact that, when you consume biotin rich foods, your hair is not going to be stronger or healthier overnight, but it will eventually be stronger and healthier after consistent consumption of biotin.
Best Biotin Rich Food For Healthy Hair
Below are some of the best Biotin rich foods that are very effective for healthy hair:
1. Eggs
Eggs or Egg-Yolk is a source container of Biotin. To maximize the intake of biotin for healthy hair ensure that you cook your egg before consumption.
The raw egg binds the biotin and makes it harder, which our body can’t absorb. If the raw white of the egg is consumed for a long time, it may cause biotin deficiency in the body.
Egg-yolk on the other hand is a rich source of biotin and can provide up to 10 mg of Biotin.
2. Sweet Potatoes
Some great vegetables such as Sweet potatoes and Broccoli are alternative options for those who prefer vegetarian foods for hair growth.
Sweet potatoes are a source of beta-carotene, which is linked with healthier hair growth. Sweet Potatoes encourage hair growth, thicken hair, and prevent hair fall.
3. Broccoli
The other substantial source of Vegetarian Biotin Rich food is Broccoli. It is a dense vegetable filled with fibre, calcium, and vitamins.
A significant source of Biotin, Broccoli, when consumed in raw form, can serve you 0.4 mcg of biotin.
If you would like to spice up your broccoli, you can add seasoning, several dips, or roast it with olive oil.
4. Salmon
Fatty fishes have nutrients that promote hair growth and are essential for hair growth. Fish like Salmon is packed with omega-3 fatty acid.
The omega-3 fatty acid prevents diseases of the hair and boosts the growth of healthier hair.
For full, shiny and healthier hair growth, fish like Salmon must be consumed. Omega-3 fatty acids and Biotin of Salmon clubbed up and gives a healthier scalp.
5. Nuts
Some nuts like walnuts and almonds are other vegetarian biotin rich foods. Nuts are not only a source of biotin but are also a key source of nutrients, omega-3 fatty acids, proteins, and other vitamins.
All of these nutrients combine together to strengthen hair, nourish the scalp, and promote hair growth.
Nuts are a tasty, convenient option and also promote weight loss. One ounce of mixed Nuts per day provides plenty of nutrients and vitamins.
6. Avocado
Fruits boost up stronger hair. Many Fruits like oranges, guavas, peaches, limes, bananas, apples and papayas promote stronger hair, but nothing matches with Avocado.
Avocado is a rich source of Biotin. You may consume avocado in raw form or use it indirectly. You can use avocado oil, avocado paste, or avocado masks for hair.
Avocado smoothens the hair, makes hair shiny, and prevents hair from breaking.
7. Legumes
One of the most versatile and nutritious foods are Legumes. Legumes include beans, peas, and lentils.
Beans and lentils are rich sources of Biotin, protein, zinc, and iron. Legumes provide enough biotin and make hair smooth and healthy.
Zinc and biotin deficiency causes brittle hair, but Legumes is a savior as it provides both biotin and Zinc.
You can cook the beans and consume them as a salad or garnish the beans in soup and snacks.
Final Verdict
These are some best biotin rich foods that are good for hair. You should include biotin rich foods in your daily diet. However, it can practically be impossible to do this on a regular basis. Hence, doctors recommend some additional supplements of biotin. Folexin is a top-rated hair growth supplement that contains Biotin, Fo-Ti, Zinc, and other essential nutrients for hair growth.
You can order Folexin from their official website. You have to consume it twice daily for best results. It will rejuvenate your internal hair growth system.
I’m Natalia, the mind behind HairLossCares.net. I was facing hair fall a few years back. I’m sharing my experience on this blog.