From Eggs To Avocado, Top 7 Biotin-Rich Food For Hair Growth

Biotin, or vitamin B7 or vitamin H, is crucial for promoting optimal hair, skin, and nail health. This food item is beneficial for enhancing the strength of hair follicles, reducing hair breakage, and supporting hair growth. Many nutritionists recommend obtaining biotin from natural sources rather than relying on supplements, as they are readily available and provide optimal nutrition. Here are 7 foods rich in biotin, which is known to aid in promoting hair growth.

Eggs

Almonds

Almonds are an excellent protein source, making them a fantastic snack for promoting healthy hair growth. Nutrients like vitamin E and healthy fats might be hard to come by, but almonds provide a good amount of both. One ounce of almonds may supply approximately 1.5 mcg of biotin, equivalent to 5% of the recommended daily intake.

Sweet Potatoes

Sweet potatoes are rich in antioxidants and minerals like potassium and iron. Incorporating sweet potatoes into your diet can help improve digestion, boost immunity, and support healthy skin and vision.  They serve as a rich source of biotin. Consuming a cup of cooked sweet potatoes can offer you around 2.4 mcg of biotin, equivalent to 8% of the recommended daily intake. Sweet potatoes are a great source of antioxidants that can aid in safeguarding the hair against harm caused by free radicals.

Salmon

Grilled salmon fillet, Image Source: Pexels

Salmon is a highly recommended food for individuals seeking to improve their hair health due to its rich content of biotin and omega-3 fatty acids. Consuming a 3-ounce serving of salmon can provide you with approximately 5 mcg of biotin, which accounts for around 17% of the recommended daily intake. Incorporating foods rich in omega-3 fatty acids into your diet can support scalp health and ultimately lead to healthier hair growth.

Avocado

Avocado offers healthy fats that can provide nourishment and hydration to your hair. Avocados are scrumptious and a fantastic biotin source. Consuming a single avocado can supply your body with approximately 20% of the recommended daily biotin intake, which amounts to around 6 mcg.

Spinach

Blanched spinach on a toast, Image Source: Pexels

Biotin and many vitamins and minerals, including A, C, and iron, may be found in abundance in spinach, a dark green vegetable. Consuming a cup of cooked spinach can offer you around 7 mcg of biotin, which accounts for roughly 24% of the recommended daily intake. Spinach is an excellent source of antioxidants that can aid in safeguarding the hair from harm.

Sunflower Seeds

Incorporating sunflower seeds into a balanced diet can provide numerous health benefits. Sunflower seeds contain healthy fats, protein, fibre, vitamins and minerals such as vitamin E, magnesium, and selenium. However, it is important to consume them in moderation as they are high in calories.  Sunflower seeds are an excellent dietary source of biotin and other vital nutrients, including protein, healthy fats, and vitamin E. A mere ounce of sunflower seeds can supply your body approximately 2.6 mcg of biotin, equivalent to 9% of the recommended daily intake. The antioxidants in sunflower seeds can also assist in keeping hair healthy and strong.

Conclusion

Including foods rich in biotin in your diet can aid in promoting healthy hair growth. Incorporating biotin-rich foods, such as the ones mentioned above, into your diet can benefit your overall health. Maintaining a well-balanced diet with several nutrient-dense foods promotes optimal health and supports hair growth. Seek advice and guidance from a qualified healthcare professional if you have concerns about your hair health or are experiencing hair loss.