Many factors, including your diet, determine the quality of your hair. You must provide it with nutrients just like your body for healthy hair. One such nutrient that is a promoter of hair growth is Biotin, which many dermatologists recommend for hair growth.
Biotin is a B vitamin that aids in energy production and prevents hair loss by promoting the production of keratin and follicle growth. Because this vitamin is water-soluble, your body cannot store it. Hence, it must be taken regularly to ensure adequate amounts. But how can that be done? Let’s find out.
Biotin-rich Foods for Hair Growth
Several biotin supplements are available in medical stores, but nothing beats getting biotin naturally through our diet, right? There are options for both vegetarians (yeast, legumes, mushrooms, etc.) and nonvegetarians (meat, eggs, seafood, etc.) to include biotin in their diets. Here are some detailed biotin-rich foods that you can consume for better hair growth:
1. Meat
Biotin can be found in certain lean meats such as liver, pork chops, and cooked hamburger meat. Despite not being a popular food, the liver offers the highest level of biotin.
Biotin content of cooked beef liver (75 g): 31 mcg
Biotin content of Cooked chicken liver (75 g): 138 mcg
2. Yeast
Although nutritional yeast and brewer's yeast both contain biotin, the amount provided by each can differ. Brewers' yeast or active dry yeast is used to make beer and leaven bread. On the other hand, nutritional yeast is a yeast that's inactive and is usually used to make dairy-free cheese.
Biotin content of active dry yeast (7 g): 0.25 mcg
Biotin content of nutritional yeast (16 g): 21 mcg
3. Legumes
Most legumes are a great source of biotin, with the two richest sources being peanuts and soybeans. Peas, beans, and lentils are high in protein, fibre, and numerous micronutrients also have high biotin contents.
Biotin content of roasted peanuts (28 g): 5 mcg
Biotin content of roasted peanuts (100 g): 19.3 mcg
4. Eggs
Eggs contain numerous vitamins and minerals, protein, iron, and phosphorus, with the yolk being especially rich in biotin. It's best to thoroughly cook them, as egg whites contain an antinutrient called avidin, which will interfere with the absorption of biotin if eaten raw.
Biotin content of cooked eggs (50 g): 10 mcg
5. Mushrooms
Mushrooms are nutrient-rich fungi abundant in biotin and offer several health benefits. They are protected by parasites and predators thanks to their high concentration of biotin.
Biotin content of fresh button mushrooms (70 g): 5.6 mcg
6. Spinach
Spinach is also a good source of biotin. In addition to that, spinach is also an excellent source of vitamin A, vitamin C, calcium, iron, and folic acid.
Biotin content of cooked spinach (64 g): 5 mcg
7. Seafood
In terms of seafood, salmon and tuna have the highest biotin content. Both contain omega-3 fatty acids, which are advantageous to people who wish to grow their hair faster and thicker. It may help prevent hair loss by supplying healthy fats to the hair.
Biotin content of cooked salmon (85 g): 5 mcg
Biotin content of cooked tuna (85 g): 0.6 mcg
8. Sunflower seeds
Sunflower seeds contain biotin along with other micronutrients like calcium, potassium, magnesium, and vitamin E. You can easily add them to your daily diet, consume them as a snack or add them as a salad topping.
Biotin content of roasted sunflower seeds (20 g): 2.6 mcg
9. Sweet potatoes
As a vegetable source of biotin, sweet potatoes are one of the best ones. Moreover, they're full of vitamins, minerals, fibre, and antioxidants, making them an all-around healthy food option.
Biotin content of sweet potatoes (125 g): 2.4 mcg
10. Avocados
Having avocados is a great way to get biotin. Due to the high vitamin E content, it may be an excellent choice for people who wish to protect their skin health.
Biotin content of avocados (28 g): 1.8 mcg
11. Nuts
Protein, fibre, and unsaturated fat can all be found in nuts. Several nuts, including almonds, pecans, hazelnuts, and cashews, contain biotin that the body needs every day and are easy to carry as snacks.
Biotin content of roasted almonds (30 g): 1.5 mcg
12. Whole wheat bread
Biotin content in a slice of whole wheat bread ranges from one to six micrograms. When it comes to white bread, it has a downside that it contains very little biotin, so it is not recommended.
Biotin content of whole wheat bread (1 slice): 1 mcg
13. Dairy
Small amounts of biotin can be found in dairy products such as milk, yoghurt, and cheese.
Biotin content of cheddar cheese (28 g): 0.4 mcg
Biotin content of milk (128 g): 0.3 mcg
Biotin content of plain yoghurt (128 g): 0.2 mcg
14. Broccoli
Biotin can be found in broccoli and many nutrients like fibre, calcium, vitamin A, and vitamin C. One half-cup of raw broccoli contains 0.4 micrograms of biotin.
Biotin content of broccoli (45 g): 0.4 mcg
15. Bananas
The banana is a popular fruit that has a small presence of biotin. Moreover, they also contain fibre and carbohydrates and micronutrients like B vitamins, copper, and potassium, so they have many more advantages.
Biotin content of bananas (105 g): 0.2 mcg
FAQs
Can Biotin Grow Hair Back?
Yes, Biotin may help regrowth when you suffer from hair thinning or hair loss. A higher intake of biotin is believed to enhance the quality of hair as well as its thickness and shine.
What Grows Hair Faster?
You can encourage your hair to grow faster with these tips.
- Make sure your scalp is clean and stimulated to prevent inflammation
- Use prescribed amounts of hair-growth supplements, such as collagen and biotin
- Avoid the damage caused by overuse of styling products, brushing too hard, or taking a long shower
- Maintain a moisturising hair regime to retain nutrients and seal hair cuticles
- Antioxidants can be used in oils, serums, or sprays to combat free radical damage, especially damage caused by UV rays and pollution
- Wear protective hairstyles like cornrow ponytails, box braids, and flat twists
How Can I Thicken My Hair?
You will learn to permanently thicken fine hair naturally through home remedies and diet choices with the tips mentioned below:
- Make sure the shampoo and conditioner you choose do not weigh your hair down.
- Using fewer heat styling tools and avoiding over-conditioning in the shower can help you maintain healthy hair and scalp.
- You can benefit your hair by eating foods that are rich in biotin.
References
- David C. Nieman, May 2017; Bananas as an Energy Source during Exercise: A Metabolomics Approach - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/
- Muthukumaran Jayachandran, September 2017; A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/
- Rani Polak, October 2015; Legumes: Health Benefits and Culinary Approaches to Increase Intake - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/
- Emilio Ros, June 2010; Health Benefits of Nut Consumption - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
