Top Biotin Rich Foods for Healthy & Lustrous Hair

Biotin also called as vitamin H or vitamin B7 is a B vitamin that helps your body convert food into energy. It’s beneficial for eye, hair, skin, and brain function and it may also support liver function. Biotin is a water-soluble vitamin, which means that your body doesn’t store it. As a result, you need to consume it regularly to maintain adequate levels.

There are many factors that determine our hair health, our diet being a huge contributor. Just like our body, our hair too needs its fill of nutrients to grow and stay healthy. You may already know that proteins and calcium are one of the most important nutrients for hair growth. But, since it is a water-soluble vitamin, it is difficult to retain in the body and we need to replenish it regularly.

How much to have?
Biotin deficiency is so rare that there isn’t enough evidence to establish a Recommended Daily Allowance (RDA) or Estimated Average Requirement (EAR) for it. However, the recommended daily value for biotin is typically around 30 mcg per day.

While biotin is available as a supplement, most people can get all they need by eating a varied diet.

• Legumes

Legumes like peas, beans, and lentils are high in protein, fiber, and numerous micronutrients. Some of the richest sources of biotin in this category are peanuts and soybeans. Legumes are typically boiled and used as a base for dips or salads or incorporated into rolls or tacos or baked dishes.

• Mushrooms

Mushrooms are nutrient-rich fungi that offer several health benefits, including ample biotin. Mushrooms taste well over noodles, homemade pizzas, and in sauces and gravies, while it mushrooms can also be stuffed and baked, sautéed, or added to salads.

• Dairy Products

Milk, cheese, curd – all dairy products are good sources of biotin. These foods should be consumed on a daily basis for good health and great hair.

• Spinach

This fact is clear that spinach is a powerhouse of protein and iron; you may not know that this green leafy vegetable is a good source of biotin too. So, keep having palak paneer, dal palak and other Indian dishes or include spinach in your breakfast recipes like omelettes and baked eggs.

• Egg Yolks

If you tend to discard egg yolks to eat egg whites only, you might be doing it wrong. Egg yolks contain many important nutrients including protein and biotin. Just make sure not to over-consume them. One whole egg including yolk provides 10 mcg Biotin.

• Nuts And Seeds

Along with so many health benefits, nuts and seeds also help with maintaining hair health. Add almonds, walnuts, peanuts and sunflower seeds to your salads, smoothies and desserts or eat them raw as snacks or add as topping or garnishing.

• Salmon

The pink coloured fish is rich in omega-3 fatty acids as well as biotin. Salmon offers many properties for overall well-being and beautiful, long hair.

Over to you
There are various biotin supplements flying off the shelves of medical stores but there’s nothing like getting from our diet naturally. So, if you are serious about putting an end to that dreadful hair loss and help your mane grow into healthy and gorgeous locks, include these biotin-rich foods to your daily diet.