Welcome! all of you in Lifelong Health Blog. In this article, we talk about 17 Top Biotin-rich Foods for Hair Growth & Hair Loss. It takes more than just external care to have strong nails, shiny hair, and glowing skin. Eating foods high in biotin is one way you can take care of your body internally. It should be noted that your body is unable to store biotin because it is a water-soluble B vitamin. To maintain appropriate levels, we must therefore regularly consume it. Vitamin B7 or vitamin H are other names for it. Turning food into energy, maintaining healthy skin, hair, and nails, and bolstering the nervous system are the main functions of biotin. You may be familiar with biotin supplements, the kind that come in pills or candies and claim to increase hair growth while strengthening and improving the quality of hair strands.
However, we’ll save you a few bucks: eating a diet rich in biotin-rich foods is the best way to obtain the nutrient, and you may already be doing so on a daily basis.
What foods are rich in biotin?
As a water-soluble vitamin that promotes the synthesis of the structural protein keratin, biotin (also known as vitamin H or B7) plays a vital role in maintaining healthy skin, hair, and nails. It also acts as a coenzyme for multiple carboxylases in humans, and it changes the irreversible carboxylation of acetyl-CoA to malonyl-CoA. As the name implies, foods that are rich in biotin contain sufficient amounts of the nutrient. By including a wide variety of foods high in biotin in our regular meals—like eggs, nuts, seeds, and leafy greens—we nourish not only our outward look but also our internal organs.
How much biotin is necessary for nutrition?
The B vitamin biotin is necessary for healthy skin, hair, eyes, and brain function. It also aids in the body’s conversion of food into energy. Additionally, it promotes liver function. As a water-soluble vitamin, biotin is excreted through urine and is not stored by the body. You must regularly consume it in order to keep your levels at an appropriate level.
Luckily, this isn’t difficult: you really only need 30 micrograms of biotin per day, and biotin deficiency is extremely uncommon. It’s also present in so many everyday foods that you won’t even need to exert much effort to meet your daily objective.
17 Top Biotin-rich Foods for healthy hair and skin
Although medical supply stores sell a variety of biotin supplements, nothing compares to obtaining biotin from food naturally, doesn’t it? Biotin can be included in diets by both vegetarians (yeast, legumes, mushrooms, etc.) and nonvegetarians (meat, eggs, seafood, etc.). You can eat the following specific foods high in biotin to promote healthier hair growth:
1. Egg Yolks:
Approximately 10 mcg, or 33% of the daily value (DV), of biotin can be found in egg yolks. Iron, phosphorus, B vitamins, and protein are also included. But make sure the eggs are cooked through.
2. Legumes:
They are high-biotin plant foods. Consuming 3/4 cup cooked soybean meal will provide you with 19.3 micrograms of biotin. You can also include legumes like lentils, kidney beans, and black beans in your diet.
3. Sweet potatoes:
One of the best vegetable sources of biotin is sweet potatoes. 2.4 micrograms, or 8% of the Daily Value, of biotin can be found in a 1/2-cup (125-gram) portion of cooked sweet potatoes.
They’re an extremely healthy option all around because they’re packed with vitamins, minerals, fiber, and antioxidants called carotenoid pigments. It also doesn’t hurt that they have an excellent flavor (just saying).
4. Organ Meat:
One of the main foods high in biotin is animal liver. A cooked beef liver provides about 31 micrograms of biotin, while a chicken liver offers an astounding 138 micrograms.
5. Nuts and Seeds:
A common snack food that contains biotin is nuts. Walnuts and almonds, for example, have 1.5 milligrams of mercury per quarter cup; peanuts, 1.4 milligrams; pecans, 1.3 milligrams; and sunflower seeds, 2.6 milligrams. Nuts can be roasted, soaked, or eaten raw. You can make a trail mix with almonds and seeds to mix with your oatmeal or yoghurt.
6. Avocados:
Their unsaturated fats and folate are their best-known qualities. They have at least 1.85 mcg of biotin in a 200-gram serving, making them an excellent source of the vitamin.
7. Yeast:
A good source of biotin is this. The amount of biotin in active dry yeast (used to make bread) is only 0.25 mcg (7 g), whereas nutritional yeast has 21 mcg (16 g).
8. Seafood :
When it comes to seafood, tuna and salmon have the highest levels of biotin. Omega-3 fatty acids are present in both, which is beneficial for those who want to grow their hair out faster and thicker. Because it gives the hair healthy fats, it might help stop hair loss.
9. Salmon:
Packed with omega-3 fatty acids and high in biotin, this fish helps to maintain healthier hair. A 3-oz portion of cooked salmon provides 5 micrograms of biotin.
10. Spinach:
One cup (64 g) of spinach contains 5 micrograms of biotin. Moreover, it contains vitamins, calcium, iron, and fiber.
11. Whole Wheat Bread:
Choosing whole wheat bread will increase your intake of biotin. Compared to white bread, a single slice of whole wheat bread has 1 mcg of biotin, making it a good source of biotin.
12. Dairy Products:
The most biotin is found in dairy products such as milk, yoghurt, and cheese. Milk (128 g) provides 0.3 mcg of biotin, cheddar cheese (28 g) provides 0.4 mcg, and plain yoghurt (128 g) contains about 0.2 mcg.
13. Mushrooms:
In the wild, the high biotin content of mushrooms shields them from parasites and predators.
The amount of biotin in about 20 caps (120 grams) of canned button mushrooms is 2.6 micrograms, or almost 10% of the DV. Even more: 5.6 micrograms are present in a 1-cup (70-gram) serving of chopped, fresh button mushrooms.
On top of that, these nutrient-rich fungi offer a plethora of other health advantages. They’re a fantastic source of antioxidants, magnesium, and selenium.
14. Sunflower seeds :
Sunflower seeds contain biotin along with other micronutrients like calcium, potassium, magnesium, and vitamin E. They are simple to incorporate into your regular diet, eat them as a snack, or top salads with them.
Twenty grams of roasted sunflower seeds have 2.6 milligrams of biotin.
15. Bananas:
While few other fruits can provide you with a significant amount of biotin, bananas can. A 105-gram small banana has approximately 0.2 micrograms (1% of the DV) of biotin.
There are numerous additional advantages to take into account, such as the high fiber, carbohydrates, and micronutrients like potassium, copper, and B vitamins that bananas contain.
16. Broccoli:
Packed with vitamins A and C, calcium, and fiber, this vegetable is high in nutrients. It functions as a biotin source as well. A mere half cup (45 g) of raw, finely chopped broccoli contains 0.4 micrograms of biotin.
17. Oats:
A moderate amount of biotin is found in them. Since cooked oats are whole grains, consuming one cup (156 g) of them provides about 6 micrograms of biotin.
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In summary
Foods high in biotin can raise your vitamin levels and enhance your general health. The best foods high in biotin to include in your diet are sweet potatoes, legumes, eggs, nuts, and seeds, among others. Consult a registered dietitian or your doctor if you have any concerns about your biotin intake. You can create meal plans that suit your needs with their assistance.
Women who are expecting or nursing should also include biotin in their diet. It is crucial for the development of the fetus and helps prevent hair loss and nail issues while the mother is pregnant.
FAQ
1. Do almonds have a lot of biotin?
Indeed, almonds are rich in biotin. Almonds are a delicious and crunchy food that also contain important nutrients like biotin. This B-vitamin is well-known for helping to keep nails, skin, and hair in good condition. Almonds offer flavor and nutritional advantages when you regularly snack on them or include them in meals.
2. Which Indian dish has the most biotin?
A well-rounded diet can be achieved by consuming a variety of foods high in biotin found in Indian cuisine. A common ingredient in many Indian recipes, lentils are particularly high in biotin. By incorporating lentils along with other biotin-rich foods such as eggs, nuts, and leafy greens into traditional Indian meals, you can create a nutritionally balanced and flavorful approach to supporting your biotin intake.
3. Can Foods High in Biotin Help to Promote Better Hair Health?
Yes, eating a diet high in biotin contributes significantly to better hair health. The benefits of biotin on nails, skin, and hair are well known. Because of their high biotin content, almonds are a tasty and nourishing addition to any diet, helping to promote stronger, more vibrant hair. A comprehensive strategy for promoting general hair health may involve incorporating a range of foods high in biotin.
4. How can I naturally raise my biotin levels?
If you want to increase your biotin levels naturally, try including a range of foods high in biotin in your regular meals. Because of their high biotin content, eggs can be eaten in a variety of ways. Add to your diet sweet potatoes, leafy greens, whole grains, nuts (like peanuts and almonds), and seeds. This wide range of foods not only improves taste but offers a healthy way to naturally raise biotin levels.
5. Which food has the most biotin?
One of the best foods with the highest biotin content is eggs. In particular, this vital B-vitamin is found in significant amounts in the yolk of an egg. Many body processes require biotin, and eggs are a flexible and easily obtainable source to guarantee a sufficient intake.
6. Can Hair Grow Back With Biotin?
Yes, if you have hair loss or thinning, biotin may aid in regrowth. Increased biotin consumption is thought to improve hair quality, thickness, and shine.