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From Your Plate To Luscious Lengths: Here Are 17 Biotin-Rich Foods For Hair Growth And Its Wonderful Benefits
Anvesha Chowdhury
Jul 05, 2024
5 min read
11664 views
Have you grown up watching and wanting Rapunzel's long, luscious hair, too? So, there is one vitamin that shines bright for individuals when it comes to hair care, i.e., biotin! Biotin-rich foods for hair growth will satisfy your palate and give you solid and luscious hair that shines. These biotin-rich foods, which range from modest avocados and eggs to regal salmon and almonds, aren't simply components—they're the key to unleashing hair growth potential.
You often look for help for your hair and skin, gravitate towards hair masks or new skin-care routines, or complain about hair thinning and hair loss due to extreme weather conditions and water quality. Then, it would help if you had essential vitamins and minerals to nourish your hair. Biotin is a crucial vitamin that has shown promising results in hair growth. Taking biotin can help reverse hair damage and improve its health. Let us explore biotin, foods rich in biotin and the benefits of biotin for skin and hair growth.
Table Of Contents
1. What Is Biotin?
2. 17 Best Biotin Foods For Skin And Hair Growth
3. How Does Biotin Benefit The Hair?
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References
What Is Biotin?
Vitamin B7, or biotin, is a necessary nutrient that is involved in many different bodily metabolic processes. This is especially important for the health of your hair, skin and nails. Biotin (vitamin B7) is essential for energy production, nervous system health, and other body functions. Found in many biotin-rich foods and available as a supplement, it is best known for strengthening hair and nails and fighting different types of hair loss in men and women.
Biotin acts like a little factory worker, helping our bodies make proteins, including keratin, the building blocks of hair, skin, and nails. In addition to maintaining energy levels, biotin aids in the metabolism of fats and carbohydrates. So, with enough biotin, your hair has everything it needs to grow strong and healthy.
Although incorporating biotin into your diet can be accomplished through food alone, it has become much more common to benefit from biotin supplements. A diversified and well-planned diet will assist you in meeting the 150 mcg daily required consumption. However, many people take biotin in supplement form to ensure they consistently meet these levels and provide a safe dosage. This is especially true for people with biotin deficiency. Because biotin is known to support healthy, strong, and growing hair, it's imperative to maintain the daily recommended dosage.
Also Read: Can Black Seed Oil For Hair Transform Your Hair Care Routine? Know It Here!
17 Best Biotin Foods For Skin And Hair Growth
The 17 best biotin foods for skin and hair growth that you can incorporate into your diet are:
Food | Benefits | Usage |
| Eggs |
| You can add eggs to your diet by boiling them, eating them in omelettes, poaching them, or consuming them in various recipes with omelettes or egg-based dishes. |
| Nuts and seeds |
| You can snack on a handful of nuts and seeds, sprinkle them on salads, yoghurt, and smoothies, or use them in homemade granola or trail mix. |
| Fish |
| You can add fish to your diet by baking, or pan-frying it. Savour it as a main course, or add canned fish to sandwiches or salads. |
| Avocado |
| Add avocados to your diet by slicing them on toast, topping a salad, or using them as a base for homemade guacamole. |
| Sweet Potato |
| Enjoy roasted sweet potatoes or added to soups, stews, or casseroles. |
| Spinach |
| Add spinach to salads, smoothies, omelettes, or stir-fry as a side dish. |
| Whole grains |
| You can add whole grains to your diet by eating oatmeal for breakfast, using brown rice as a side dish, or adding quinoa to salads or stir-fries. |
| Dairy products |
| Consume dairy products as a snack or smoothie with milk or yoghurt and as an addition to cheese on sandwiches or salads. |
| Mushrooms |
| You can add mushrooms to foods by serving them as a side dish, adding them to pasta or stir-fries, or using them in soups and stews. |
| Legumes |
| Add legumes to your diet by making lentil soup, chickpea salad or bean stew. |
| Banana |
| Bananas can be eaten alone, added to smoothies, or used as an herbal sweetener in baking. |
| Cauliflower |
| Use roasted, steamed or mashed cauliflower as a tasty side dish or low-carb element in rice or pizza crusts.
|
| Carrots |
| You can snack on raw carrots, put them in salads or stir-fries, and make juice from them. |
| Broccoli |
| Broccoli can be steamed, fried, stir-fried, eaten as a side dish, or added to French fries and salads. |
| Chicken |
| Add chicken to your diet by grilling, eating it as a main dish, or adding it to salads and sandwiches. |
| Soybeans |
| You can add beans to your diet as a snack, add tofu to stir-fries or salads, or use soy milk as a dairy substitute. |
| Greek Yoghurt |
| Enjoy Greek yoghurt on its own, as a base for smoothies or a topping for fruit salads and granola. |
Also Read: What Vitamins Are Good For Hair Growth? Here’s What You Need To Know!
How Does Biotin Benefit The Hair?
The following are the benefits of biotin for hair:
1. Helps With Hair Regrowth
The water-soluble vitamin biotin can help stimulate keratin production in the hair and speed up the growth of hair follicles. Keratin is the main component of hair and nails. This is why biotin effectively increases the strength and volume of hair and helps promote hair growth. Biotin can speed up hair growth by stimulating the body's natural keratin production. Biotin, an essential member of the B vitamin family, helps maintain a healthy scalp and promotes hair growth by nourishing hair follicles.
2. Protects Against Hair Loss
Biotin deficiency can cause hair loss. Finding the right hair loss supplement can help prevent or reverse the effects of hair thinning caused by biotin deficiency. Biotin can help with hair loss in men when targeting the body's vitamin intake and improving keratin production. You may be looking for an immediate solution, but hair growth is a slow process, so biotin can promote healthy growth and long-term results. However, it is the best choice for improving hair condition or the condition of damaged or thin hair.
3. Prevents Thinning of Hair
People with thinner, weaker hair can benefit from a biotin hair care plan. Biotin supplements strengthen existing hair and promote new growth by boosting keratin levels, which improves protein protection. As we age, keratin levels decline, leading to brittle, thinning hair. Biotin supplements help counteract these effects, maintaining healthier, stronger hair and minimising the impact of ageing.
4. Shields Against Hair Dyes & Colours
Anyone who dyes their hair regularly knows how brittle and dry it can become. Finding ways to overcome this dryness is essential if you don't want your hair to break down and lose further condition and vitality. Biotin not only promotes hair growth but also promotes hair health and strengthens hair follicles and the hair itself. Coloured hair may look nice, but it requires careful care. This means you need to consider the condition of your hair and correct your colour regularly.
Also Read: Know All About The Best Biotin Tablets For Hair Growth
Dietitian's Recommendation
Make sure you eat a balanced diet and stay hydrated. Including these biotin-rich foods for hair growth can offer essential nutrients to support hair growth, strength, and general health. Incorporating biotin-rich hair growth foods into your diet can be an intelligent move to naturally support healthy hair, skin, and nails. However, if you find it challenging to meet your daily biotin and nutrient needs through diet alone, consider supplementing your diet with ToneOp Care’s Vitamin 360 Tablets, which can provide a convenient source of essential vitamins and minerals.
Dt. Lavina Chauhan
The Final Say
Biotin has excellent benefits for hair. When used correctly, the vitamin not only helps strengthen hair but also promotes hair growth. So, with the optimal approach, you can achieve the desired healthier and shinier hair. Still, it is essential to consult a doctor and continue with biotin dosage to avoid severe symptoms.