Biotin or Vitamin B7 is an essential vitamin that is required to maintain healthy hair, skin and nails. This water-soluble vitamin is also known as Vitamin H. This vitamin is considered a boon for growing hair. Deficiency of this vitamin can lead to hair fall, poor skin health and other health problems.
If you too are feeling miserable about your hair loss then stop worrying. In this article, we will list some biotin-rich food that you should inculcate in your diet to boost hair growth.
So what are you waiting for? Brace yourself as you are going to have some gorgeous hair.
Top 10 Biotin Rich Foods For Hair Growth (Men & Women):
#1. Avocados
Who knew these green tangy tasting fruits can equally be good for your hair? Yes, besides aiding in weight loss, avocados are very rich in folate, unsaturated fats and most importantly Biotin.
A medium-sized avocado can give you as much as 1.85 mcg of biotin which is considered a good amount. So grab yourself an avocado today!
#2. Bananas
Everyone goes bananas for bananas. This incredibly tasty and easy to peel fruit is equally rich in biotin. Well, who knew biotin could be so cheap?
Besides being a good source of biotin, bananas are also rich in phosphorus, required by your bones. In short, this all-time favourite sweet snack is surely a must include food in your diet.
#3. Mushrooms
Are we talking about umbrellas here? Oh yes, we are. These umbrella-shaped fungi which are considered delicacies are also a rich source of Vitamin H. Then what are you waiting for? Go grab one and make delicious dishes of mushrooms.
#4. Sweet Potato
The yummy and sweet-tasting potato is also a good source of Vitamin B7 or Biotin. Yes, these not just taste good but are also excellent for hair growth. Besides being rich in biotin, sweet potatoes are also a good source of other vitamins, minerals, fibres, carotenoids and antioxidants. Include these in your diet today!
#5. Liver
Good news for all the non-vegetarians out there. Livers, particularly that of chickens and cows are an excellent source of biotin. It is even estimated that these provide 100% of DV biotin requirements.
So if you are consuming non-veg in your diet and you are worried about getting enough nutrients, then don’t worry as meat liver is your best bet!
#6. Salmon
If you are a seafood lover and love eating salmon fish then you need to know that these are a great source of Biotin. So with a taste, you also get proper nourishment for your hair. Besides this, you also get Omega-3 which is again very beneficial for your health. 3 ounces of Salmon contains as much as 5mcg of Biotin.
#7. Nuts and Seeds
Nuts don’t make you nuts, rather they give your hair a tremendous amount of strength to help in its growth. All types of nuts and seeds such as almonds, walnuts and sunflower seeds are an excellent source of biotin. So, what are you waiting for? Include these in your diet, breakfast, smoothies and many more today!
#8. Egg Yolk
Here’s good news for all the eggetarians. The yellow of the egg or Egg yolk is an excellent source of Biotin. A single egg contains as much as 10 mcg of Biotin. So you should not over-consume eggs to avoid overconsumption of Biotin. Besides biotin, egg yolk is also a rich source of protein.
#9. Spinach
This green leafy vegetable is also a rich source of biotin. Even a vegetarian diet can fulfil your Biotin requirements. Spinach is not just rich in biotin, but it is also a good source of protein and iron. Start including this in your diet today!
#10. Dairy products
Well, these are something which is consumed by almost everyone except the vegans. This is primarily consumed to fulfil the protein and Calcium requirements of the body. But did you know that these are equally good sources of Biotin as well? Yes, these are an excellent source of biotin.
Start consuming milk and milk products for improving your hair’s health and to get gorgeous looking hair.
So, these were some food options that you can select to fulfil your daily Biotin requirements. To know more about your health and other tips, stay tuned to our blogs.
