January 23 2021
Healthy hair begins with a healthy scalp and like the rest of your body it is dependent on a healthy diet and lifestyle. Actually, biotin is a vital nutrient for preventing hair loss. Moreover, according to scientists it encourages growth of strong nails and hair. A lack or deficiency in biotin will result in dry scalp with the associated problems of dandruff, that is a flaky scalp and dull, brittle hair condition.
Biotin is an essential vitamin B, which is water-soluble in nature. It works in the metabolic process to break down protein, fats and carbohydrates and is also essential for developing strong nails and healthy hair. Biotin can be present in most foods that are rich in protein such as meat, dairy products and vegetables. The recommended daily intake of biotin for adults is 300 to 5000 micrograms per day. Those looking to promote the growth of healthy hair and nails should take around 1,000 micrograms per day, which will be sufficient to promote increased growth. However, to avoid taking an overdose one should check how much biotin they are already taking in along with other supplements, including daily multivitamins and b-complex supplements.
In this article you will learn all about the foods rich in biotin.
Eggs are a great source of protein and biotin. Even cooked eggs still maintain an excellent supply of biotin as well as zinc iron and other B vitamins. Scrambled eggs and mushrooms are a great way to benefit, as mushrooms are also a biotin rich food. Even if you do not want a whole meal based on eggs, it is very easy to add chopped hard-boiled eggs to a snack or a salad.
2. Almonds, nuts and legumes
Nuts and nut based butters including peanut butter are rich in nutrients, fiber, protein biotin and even vitamin E. In particular almonds are great for a healthy scalp and hair. Legumes such as black-eyed peas and kidney beans edamame and stir fried tofu make great snacks and are packed with vitamins and minerals including biotin. These are particularly important for those on a vegetarian diet.
3. Whole grains
Nibbling on whole grains which includes wheat, oats and barley are a healthy source of biotin and vitamins and will lead you to a healthy head of hair. Increase rice, and oats in your meals where possible and start the day with a whole grain cereal, preferably, one enriched with vitamin B's including biotin.
4. Milk and meat Milk
Milk and meat, dairy products, and oily fish such as salmon and tuna all provide plenty of biotin. Cheese, yogurt, chicken and liver are specifically rich in this nutrient. Only when you start nourishing your hair with biotin rich foods from the inside, that it is a matter of time before shiny, dense and healthy hair follows. Use nourishing hair care products which do not strip your hair of its sheen to ensure that you are feeding your hair and scalp from the inside and maintaining it from the outside.
Scientifically, raw cauliflower contains 17 micrograms of biotin per serving. That's a lot when you consider the most healthy Americans get between 100 and 300 micrograms of biotin every day. Since biotin is water-soluble, eat cauliflower raw to get the maximum nutritional benefits. Try slow roasting it in an oven or get creative and rice your cauliflower when you prepare it.
Most dairy products contain some amount of biotin. Blue cheese and camembert cheese were found to have the most biotin in a study of twenty three types of cheese. Cheddar and American cheese are also rich in biotin.
The biotin content of mushrooms helps to protect them from parasites and predators as they grow. Preparing mushrooms in a saute works to get you biotin but eating them raw is even better. Try sliced mushrooms in a spinach salad with some hard boiled egg yolks and almonds tossed in for a biotin infused and protein rich lunch or dinner.
8. Sweet potatoes
Sweet potatoes contains some of the highest levels of biotin found in vegetables. Since sweet potatoes also contain beta-carotene they're great to eat if you're looking to improve your skin's appearance. Try getting some sweet potatoes in a less traditional source like mashing sweet potatoes or sprinkling them with some sea salt and roasting them in an oven.
Spinach contains one of the highest biotin levels among the leafy green vegetables. Freezing spinach doesn't make it any less powerful. One serving of chopped leaf spinach that's been frozen contains seven micrograms of biotin. Fresh spinach is ideal because of how nutrient dense and fiber packed it tends to be.
Generally speaking most type of fruit are not a very good source of biotin, bananas are an exception. One average-sized peeled banana which is about hundred grams contains about 1.18 micrograms of biotin. Bananas are also a great source of dietary fiber potassium, manganese, calcium, iron, magnesium, phosphorus and vitamins A, C and B6.
Biotin can also be taken as supplements besides the intake of food such as Alvizia's Biotin capsules.