Have you been frustrated with intense hair fall and loss of hair shine? Then you can include bitcoin-rich food and hair, skin & nails vitamins supplement in your daily routine! Studies have found that these can help your hair grow considerably, giving back your shine and strength.
Wish to know more about how it works? Then read on as we discuss how biotin-rich food and supplements can help hair growth and the best food sources for biotin. Let’s get started!
Biotin or Vitamin B7 helps in keratin production in our hair, increasing the growth rate of hair follicles. We cannot store biotin in our body – we have to consume it daily from various food sources or hair, skin & nails vitamins supplement.
Biotin is also often included in shampoos to reduce hair loss. However, studies are still being conducted on its efficiency. The most effective and tested method for boosting biotin in our body is through healthy sources – vegetables, nuts, seeds, fish, eggs, and meat. Their biotin is sufficient to boost our keratin and fortify our hair follicles.
The general recommended dose for biotin is 30mcg/day for adults. Their recommended intake is 35mcg/day for pregnant women or breastfeeding mothers. Talk to your doctor before you start including biotin-rich food in your routine. Your optimum dose might be less or more than the amount mentioned above. Your doctor will do some examinations and prescribe a suitable amount. They can even suggest some good biotin supplements.
Now that we know how beneficial biotin-rich food is for our hair, here are some of the best food sources of biotin.
Legumes like lentils, beans, and peas are rich in various micronutrients, fibers, and proteins. The best sources of biotin among them are soybeans and peanuts. These are the perfect sources of this vitamin for vegetarians and vegans too. You can boil and include them in your baked or stir-fried dishes or even salads.
Organ meats like liver have a good amount of biotin in them. Beef liver has almost 31mcg of biotin, while chicken liver has an even higher 138mcg per serving. You can include meat liver in your pasta dishes, burger patties, or just mince and sautee them with some onions.
- Dairy Products
Dairy products are one of the best sources of biotin. Food items like curd, cheese, and milk should be included in our diet for their nutritional value. It can enhance hair and nail growth.
- Egg Yolks
If you have been discarding egg yolks in the name of health, please stop now! Egg whites might be great for your diet, but the essential nutrients are found in egg yolks. It contains a considerable amount of protein and biotin, almost 10mcg! So make sure you include egg yolks in your diet in a healthy amount.
- Sweet Potatoes
Another excellent vegetable source of Vitamin B7 is sweet potatoes. It is also rich in carotenoid antioxidants, fiber, minerals, and vitamins. You can make them into veggie patties, make mashed potatoes, or just have loaded sweet potatoes!
If you are not allergic to mushrooms, they are an excellent source of biotin. It is a nutrition-rich fungus that contains enormous amounts of Vitamin B17. A cup of fresh button mushroom contains about 5.6mcg of biotin, while 20 caps of canned mushrooms contain just 2.6mcg. You can use mushrooms in your pasta, pizzas, gravies, and other sauces. You can also add them to your salad.
- Nuts and Seeds
We cannot begin to explain how important nuts and seeds are for your diet. They contain many nutrients like biotin and should be consumed daily. They can improve your health and your hair and nails! So include as many sunflower seeds, peanuts, walnuts, and almonds as possible in your desserts, smoothies, or salads. If you wish, you can consume them as a healthy snack too.
We know how salmon is an excellent source of Omega 3 fatty acids. And recently we discovered that it is rich in biotin too! Per servicing contains 5mcg of biotin that helps to maintain long, beautiful hair.
Last but not least comes spinach. We all know how it contains a considerable amount of iron and protein. But did you know it’s rich in biotin too? So include spinach in your daily recipes – in protein smoothies, baked eggs, or omelets!
Biotin is a proper amount that can help improve your hair growth and quality. So if you wish to see some real improvement in your hair, start including the food mentioned above items in your diet or bamboo silica for hair supplements. Get started on your journey towards healthier, stronger hair today! All the best.