Long, thick, strong and healthy hair is everyone’s dream, but it’s not that easy to achieve. Many factors play a role in maintaining the health of your hair, such as genetics, hair products, your diet, etc.
If you’re someone who truly follows the best hair care routine, but is dealing with hair loss, you probably haven’t been eating the right foods.
So, let’s take a look at some of the best biotin rich foods for faster hair growth and foods that prevent hair loss.
Indian foods rich in biotin
Here is a list of foods that contains biotin and it’s good for your health:
1. Eggs
B vitamins, protein, iron and phosphorus are all abundant in eggs. The yolk is particularly rich in biotin.
To lower the risk of Salmonella contamination and improve biotin absorption, always boil eggs thoroughly. If eaten raw, egg whites contain a protein called avidin, which can interfere with the absorption of biotin.
Cooked eggs (50 g) have a biotin level of 10 mcg.
2. Meat
Some lean foods, such as liver, pork chops, and cooked hamburger meat, contain biotin. Despite its unpopularity, the liver has the highest 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, cashews, and walnuts are packed with nutrients like omega 3s, biotin, protein, and unsaturated fats that all help nourish your scalp. Adding nuts to your diet will reduce hair loss and stimulate hair growth.
4. Salmon
Salmon is a kind of oily fish filled with omega-3 unsaturated fatty acids. Omega-3 fatty acids are linked to hair thickness and health. Some studies have shown that taking omega-3s decreases hair loss and increases hair volume.
Salmon also contains selenium, biotin, vitamin D3 and vitamin B, which is good for your overall health.
5. Meat
Meat is high in lean protein and considered an essential macronutrient for your hair. Lack of protein can have an imminent effect on your hair and speed up the hair loss cycle.
6. Nuts
Nuts provide protein, fiber and unsaturated fats. Several nuts, including almonds, pecans, hazelnuts, and cashews, contain biotin, which the body needs daily 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 necessary for the creation of sebum or oil on your scalp. An abundance of sebum makes the scalp silky and smooth, while a lack of sebum can cause a dry scalp. In order to retain the oil, increase your consumption of spinach. Spinach contains different supplements like vitamins E and C, biotin and iron.
Cooked spinach (64 g) contains 5 mcg of biotin.
2. Pumpkin
Pumpkin contains vitamin A, iron, vitamin C, vitamin E and zinc in large amounts. Pumpkin also contains vitamin B9 or folate which helps in hair growth by improving blood circulation to the scalp.
Pumpkins contain cancer prevention agents that fight premature hair loss. Pumpkin is also known to control scalp diseases.
3. Broccoli
Broccoli contains biotin, along with other minerals such as fiber, 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 mushrooms that are high in biotin and provide several health benefits. Due to their high biotin content, they are immune to parasites and predators.
Fresh button mushrooms (70 g) have a biotin content of 5.6 mcg.
Biotin-rich fruits
1. Lawyer
Avocados are well known for their high levels of folate and unsaturated fats, but they’re also high in biotin. Avocado is full of healthy fats and contains vitamin E which is a powerful vitamin for promoting hair growth. It also contains biotin which helps in hair growth and improves metabolism. Biotin helps reduce hair lossimproves scalp health, promotes hair growth and makes your hair stronger and healthier.
Avocados (28 g) have a biotin content of 1.8 mcg.
2. Bananas
Bananas are one of the most popular fruits around the world. They are rich in fibre, carbohydrates and micronutrients such as 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 plant sources of biotin. They are also high in vitamins, minerals, fiber and antioxidants, making them a nutritious whole food 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 in your diet. Deficiency is rare and preventable by consuming biotin-rich foods.
Legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes and yeast are good sources of biotin.
Biotin tablets are also available, although most individuals can get 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 help reduce fatigue and tension. As a midday or evening snack, it is a nutritious and adaptable alternative.
2. How can I get biotin naturally?
Biotin is found in many fruits and vegetables, dairy products and whole grains. Biotin is found in many nuts, seeds, shellfish, and lean meats, as well as eggs and some 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 tablets on the market, the majority of individuals can get all the biotin they need by eating a healthy diet.
The 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, Banana as a source of energy during exercise: a metabolomic approach
- Harriet Whiley* and Kirstin Ross, February 2015, Salmonella and eggs: from production to plate
