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Biotin, also called vitamin H, is a crucial B vitamin that is soluble in water[1]. Like other B vitamins, it aids your body in turning the food into fuel. It works in the process of metabolism to break down fats, carbohydrates, and protein. This vitamin is essential for growing healthy hair and strong nails. Biotin can be present in most foods that have a high content of protein, such as dairy products, vegetables, and meat. Vegans and vegetarians are at a high risk of suffering from a lack of biotin, and they often experience some common symptoms such as weak nails and hair loss. For adults, the suggested daily intake of biotin is from 300 to 5000 mcg per day. People who want to promote hair growth should take about 1000 mcg a day. When it comes to biotin present in the foods, you can have a look at this article on TrueRemedies to learn more about biotin rich foods for hair growth.
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List Of 30 Biotin Rich Foods For Hair Growth
I. Biotin And Hair Growth
Biotin is also called a B vitamin, which is often recommended for hair health. B vitamins are effective at creating amino acids that produce a hair protein called keratin, so eating biotin-rich foods can help maintain hair’s health while improving its strength. Since a lack of biotin can cause hair thinning, proponents claim that or using biotin-enriched hair products and shampoo or taking biotin supplements – in tablet or pill form – can thicken hair and promote hair growth[2]. Research has shown that taking more biotin may help stimulate hair growth in those with a biotin deficiency[3]. It is a safe supplement to consume. Most people who take biotin don’t experience any side effects. Improved keratin and hair quality have been noted in individuals who consumed biotin. It further helps carry oxygen to the cells in the follicles and scalp, keeping them healthy.
II. Biotin Rich Foods For Hair Growth
1. Pork
Pork is a food that has a high content of biotin. This food also has a high amount of iron, protein, magnesium, vitamin B, phosphorus, and zinc[4], which helps to give your immune system a boost and aids you in preventing injury. This food is also good in taste. You may eat pork in boiled, cooked, and grilled form or mix it with other ingredients. This meat is great for your hair growth. Pork is also beneficial for maintaining fats, protein, and carbohydrates. It maintains the sugar levels in your blood and improves the condition of your skin.
2. Tuna
Tuna is one of the best biotin rich foods for hair growth that you should add to your diet. It contains many benefits for your health, such as preventing cancer, blood sugar, heart disease, obesity, and stroke and improves your immune system[5]. Moreover, tuna is also rich in omega-3 fatty acids, vitamin B, and protein. It is also an excellent source of biotin because it helps to minimize the risks of getting health-related problems. If you consume tuna weekly, it will contribute to fitness.
3. Soybeans
Another of biotin rich foods for hair growth is soybeans[6]. They are a high source of biotin and other vital health factors such as fiber and protein. Vegetarians often consume soybeans as a meat substitute. There are multiple ways to prepare it, including tempeh and tofu. This makes them a great source of vitamin H for vegetarians and vegans who are looking to maintain a healthy level of biotin.
4. Eggs
Eggs are considered one of the biotin rich foods for hair growth thanks to its high contents of nutrients[7]. One large cooked egg gives 13 to 25 mcg of biotin. Raw egg whites have avidin, a protein that helps to prevent the lack of biotin in the body. Eggs are also rich in folic acid, vitamin A, vitamin E, vitamin B, vitamin D, vitamin E, iodine, iron, selenium, and protein. Plus, eating eggs is a way to help you get a healthier brain, get more energy, and get stronger muscles. It also supports weight loss, gets a healthier appearance, and reduces the risk of heart disease. So, keep consuming eggs regularly to have long hair. Include eggs in your diet to get a better life and better health.
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5. Turkey
Not only does turkey contains a great source of protein that helps to build lean muscle, but it also is one of the great biotin rich foods for hair growth. This is a reason why many Americans don't run a deficiency of biotin. As long as you regularly eat roasted skinless, boneless turkey breast, you can reduce the fat. That is why you will see turkey added to some of the most common diet plans.
6. Halibut
Halibut is known to flaky white fish that can be easily cooked into many delicious dishes. It is fairly expensive and great for your beauty. This type of fish is high in omega-3 fatty acids, vitamin B12, magnesium, and biotin. You may also take a supplement of biotin if necessary. You should add this biotin rich food to your daily diet to improve your health without any pills or medications.
7. Beef
If you are looking for the biotin rich foods for hair growth and trying to keep the levels of biotin steady, beef is a good idea. It is also a respectable source of protein and some other minerals. As long as you always keep the portion sizes in check and stick to eating lean beef, you will be getting all of its benefits with few drawbacks.
8. Diary
Dairy products can be one of the biotin rich foods for hair growth and health. Moreover, dairy products are a powerful source of calcium. You may have cheese, milk, yogurt, buttermilk, and cottage cheese. These products are related to osteoporosis reduction, cardiovascular disease prevention, bone improvement, etc. For example, cheddar cheese offers 0.4 to 2 micrograms of vitamin H per 1-ounce serving. Or, dried, whole milk has 10 micrograms of vitamin H per 100 grams, while dried, skimmed milk has 16 micrograms.
9. Sunflower Seeds
Sunflower seeds usually consumed as a healthy snack is a great content of minerals such as magnesium, and vitamins such as biotin[8]. Try to consume them raw so that you can avoid the added fat and calories that come with the dry roasted sunflower seeds. Purchasing organic is also considered a good idea because conventional seed farming often involves the use of a lot of chemicals.
10. Mushrooms
Mushrooms are regarded as a healthy food overall; however, if you are worried about the levels of biotin, you should add mushrooms to your diet, or gravitate towards menu items that contain them. Apart from being a great source of biotin, they also contain many healthy minerals and nutrients. You should eat this as healthy food. There is about 8.9 mcg of biotin per 100 mg of mushrooms.
11. Liver
Consuming beef liver is not similar to eating beef because it is loaded with more minerals and additional vitamins, which depends on the cut. Be sure that you are getting a great boost of vitamin H when you consume liver. Also, it is a rich content of magnesium and iron. However, perhaps these nutrients are not readily available in some beef. Therefore, visit a butcher shop to have the best bet.
12. Avocados
Avocados are full of essential vitamins, minerals, and other healthy things such as protein and fiber[9]. Moreover, avocados are high in biotin, while it also provides a good source of healthy fat, monounsaturated, and polyunsaturated. You may use avocados on your salad or in a dish or on their own. This fruit is nutritious, including a few vitamins such as vitamin C, E, B, vitamin K, and potassium. If you consume more avocados, you will also have a good chance to lose weight, prevent cancer, improve eye health, reduce arthritis symptoms, etc.
13. Cheese
When talking about diet plans, cheese is often the best due to its high fat, sodium, and cholesterol content. When you use it sparingly, it may be a good content of biotin and is also rich in vitamin B12 and calcium. While you should not overdo cheese, sometimes it can be hard to avoid because it is used in many different recipes and menu items. Therefore, this is one of the biotin rich foods for hair growth when consumed properly[10].
14. Peanut Butter
If you are a big fan of eating peanut butter, you will be happy to know that it is one of other biotin rich foods for hair growth. It is loaded with protein, but may also give a huge number of calories in a small amount. You can refer to a book named “The Abs Diet” of David Zinczenko to know how to prepare peanut butter and how to use it as a delicious additive to nutritious smoothies.
15. Cauliflower
Cauliflower is known as a versatile food that is a favorite food for many people because it contains high sources of biotin and is a cruciferous vegetable that can help with diseases such as cancer and heart disease[11]. Try using it to prepare a salad or replacing the crust of your standard pizza with one made of cauliflower to keep away from gluten.
16. Berries
No matter which kind of berry you eat, you have a good chance to get enough biotin. Plus, they are abundant in vitamin C[12]. The body often uses this vitamin to produce collagen, which helps prevent your hair from becoming brittle and breaking by strengthening it[13]. Moreover, most berries such as blackberries, strawberries, and blueberries are also high in antioxidants that can help you to stay healthy and fight things such as heart disease and even cancer by protecting you from the damage of harmful free radicals.
17. Whole Wheat Bread
Whole wheat bread is a common ingredient in a meal and also a great source of biotin. In particular, eating yeast in bread helps you to get more biotin for the growth of your body. It is also high in iron, fiber, copper, phosphorus, calcium, zinc, folic acid, and vitamin B. Moreover, eating this food will also prevent metabolic syndrome, prevent gallstones, avoid the risk of diabetes, and relieve inflammation. Besides, this is a great food for women since it may keep them away from breast cancer and promote their hair growth.
18. Sardines
Sardines are not included in the menu often, but they should be considered as a great biotin rich foods for hair growth. They are flooded with omega-3 fatty acids and offer a good content of protein and other vitamins and minerals. They tend to contain more fat than other types of fish, so you should keep your portion sizes in check. Eating sardines aids you in getting healthy hair, and it is a great fish for hair growth. Sardines are also effective in preventing cancer, improving your vision, and treating cardiovascular disease.
19. Chicken
Chicken is also high in biotin that is essential for hair growth and healthy nails. It has a rich source of both niacin and biotin. Remember to opt for organic and antibiotic chicken for good health. You can increase the intake of biotin to support the process of boosting the health of your body. Apart from that, chicken aids in making your skin glow and also keeps hair loss at bay.
20. Whole Grains
Eating whole grains such as oats, barley, and wheat provides a healthy content of biotin and other vitamins and helps to contribute to a strong and healthy hair. Remember to include rice, bulgar, and oats in your meals when possible and start your day with a delicious whole-grain cereal, ideally one rich in B vitamins, including biotin.
21. Almonds
Almonds are regarded as one of other biotin rich foods for hair growth that you should consume[14]. Almonds are loaded with biotin and many other nutrients such as vitamin E and protein that may help to remove wrinkles and keep the skin smooth and healthy. It is also a good source of mono-saturated fats, which can aid in enhancing and improving your skin, hair, and nails and give a further boost to them. It also consists of high sources of calcium and healthy fats. By consuming an adequate amount of almonds, you can get enough calories from almonds.
22. Swiss Chard
Swiss chard is often overshadowed by other leafy green vegetables such as kale and spinach, but it can help you to keep the levels of biotin steady. Apart from a good source of vitamin A present in it, it is also full of magnesium, fiber, and vitamin C[15]. You can use it in your salads and smoothies for better health.
23. Spinach
For vegetarians and people who don’t want to consume nuts, spinach is an excellent choice. Spinach contains a higher content of biotin, while it also has other essential nutrients[16]. It is good for the skin, nails, hair, and overall health. Make sure to add spinach to your daily diet to prevent the chance of many health issues.
24. Walnut
Walnut and other nuts are very rich in fatty acids; thus, you should include a small amount of this nut in your daily diet[17]. By taking this, you also get all the antioxidants, potassium, calcium, iron, protein, and zinc that are essential for your body. Antioxidants play an important role in maintaining the youthfulness of your body and preventing aging.
25. Bananas
Bananas are always recommended as a way to obtain your needs for potassium, but they may also be used to benefit more biotin. Both naturally wrapped and highly portable, these are a good way to get a boost of energy during the day thanks to the potassium. They also contain fiber that is good for your digestion and may be used in a lot of recipes and smoothies for added sweetness.
26. Yeast And Grains
Yeast and grains consist of a high level of biotin that is good for your hair growth and health. Nutritional yeast and Brewer’s yeast are considered as the best dietary content of biotin. And whole grains offer a great source of vitamin H. By consuming a whole wheat bread slice; you can get about 0.02 – 6 mcg of biotin. Whole grains, including wheat and oats, are a good source of biotin and vitamins and boost healthy hair.
27. Salmon
Salmon is rich in protein, omega-3 fatty acids, and biotin. As stated by a small-scale study, taking omega-3 supplements and marine proteins may help reduce hair loss[18]. Salmon is a good food for your brain while it can also improve your memory a lot. By eating salmon, you can reduce the risk of high blood pressure, rheumatoid arthritis, diabetes, asthma, Alzheimer’s disease, and depression. You may also use this fish by canning, smoking, freezing, or steaming.
28. Yogurt
Yogurt is very high in protein and biotin, making it become one of the best biotin rich foods for hair growth that you may ever find to eat. For added results, remember to opt for plain Greek varieties so that you can prevent the intake of excessive sugar, which breaks down collagen present in your body.
29. Cold Water Fish
Cold water fish is considered one of the best biotin rich foods for hair growth that you should try to add to your daily diet to have better overall health. To get a higher intake of biotin, you may add more sardines, herring, salmon, and trout to your diet. They are also abundant in omega-3s – the substances that help to reduce the bad cholesterol levels, improve blood circulation, and reduce the buildup of fat in your arteries.
30. Carrots
Carrot is comprised of a good source of vitamin H and beta-carotene, which may aid in improving the general health of the eyes[19]. It is also enriched with biotin. Besides, it is good for your skin, nails, and health.
Here are some of the best biotin rich foods for hair growth that you should add to your daily diet. We hope that these foods can help to give you healthy and long hair. In case you know other foods, you can share them with us. Thanks for your reading!
