Biotin which is also called Vitamin H, Vitamin B7 or Vitamin B8, is a water-soluble vitamin. It is a very important vitamin for a wide range of metabolic activities. Your hair strength, nails, and skin health are pretty much dependant on the availability of Biotin in your body.
The deficiency of Biotin can cause hair loss, skin rashes (especially on the face), brittle fingernails. This deficiency is caused by consuming food that is low in vitamins, inadequate intake of dietary foods, or inborn genetic disorder.
If you are having any symptoms listed above, then you are lacking in Biotin intake. But don’t worry! You can regain your Biotin level with these 8 awesome sources of Biotin food.
1. Egg Yolk:
The yellow part in the center of the egg is egg yolk. The yolk contains cholesterol but it’s also rich in proteins, vitamins for hair growth, and minerals. Apart from this, the egg yolk can provide benefits like lower gastrointestinal distress risk, can boost your immunity, reduces the vision problem risk, and can help in maintaining the blood pressure.
If you are a person with average bodyweight, then you should add egg yolk in your diet which can help you stay fit.
2. Avocados:
The avocados are the pear-shaped green fleshier fruits with thinner exocarp. They are also called as ‘butter fruit’. They contain calories and fat. But it’s a ‘good fat’ as it helps lower the bad cholesterol in the body.
Avocados are also rich in multivitamin for hair and minerals which almost offers 20 vitamins and minerals. In 100-gms serving, you can get 485 mg of Potassium, 10 mg of Vitamin C, 0.257 mg of Vitamin B6, 2.07 mg of Vitamin E, and Biotin as well. These are helpful vitamins for hair loss.
3. Broccoli:
With the large flower head, dark green in color, and resembling Cauliflower, Broccoli is a rich source of Vitamin C and Vitamin K. A 100-gms serving of raw broccoli gives 34 calories, Vitamin C (107% Daily Value) and Vitamin K (97% Daily Value).
Other than that, Broccoli is also a rich source of other vitamins and minerals like Zinc, Potassium, Calcium, Iron, and Vitamins (A, B6, B12, D, E, H). It is as nutritious as any hair supplements with biotin.
The vitamins and minerals packed Broccoli helps to produce Sebum- a scalp oil that acts as a natural hair conditioner.
4. Seeds & Nuts:
The seeds and nuts are undoubtedly the good sources of vitamins. Peanuts, Walnuts, Almonds, sunflower seeds, and pecans are all rich in Biotin. These nuts and seeds can be enjoyed in various forms like raw, roasted, mixed with dishes, and blended butter.
A 20-gms of roasted Sunflower seeds contains 2.6 mcg of biotin. While you can get 1.5 mcg of biotin in a quarter cup of roasted almonds. Biotin tablets for hair growth also have similar quantities of biotin.
5. Mushrooms:
Edible mushrooms are the fungi that are rich in nutrients with a good amount of biotin. You can get up to 2.6 mcg of biotin in 120-gms of canned mushrooms. And 70-gms of fresh button mushroom contains 5.6 mcg of biotin.
These edible mushrooms are a good source of Biotin and can be consumed as stuffed or in gravies or with various other dishes.
6. Bananas:
Bananas are rich in starch and considered one of the most appealing fruit in the World. A raw banana contains negligible fat, 23% carbohydrates, 1% protein, and 75% water. 105-gms of banana can have 0.2 mcg of biotin.
Bananas are also rich in nutrients like vitamin B, potassium, copper, and also fiber and carbs. Adding at least one banana in your daily diet can help you increase the biotin vitamins for hair in your body.
7. Sweet Potatoes:
As the name suggests, the sweet potatoes are sweet, large, and starchy roots. They somewhat resemble the potatoes. They are highly nutritious and good sources of vitamins, minerals, and fiber. A serving of 125-gms of cooked sweet potatoes can give you 2.4 mcg of biotin.
They are also a good source of other micronutrients like Vitamin A, Vitamin B6, Vitamin C, Potassium, Manganese, Copper, and Fibre. Sweet potatoes contain beta-carotene in an ample amount, which converts into Vitamin A in the body and supports good immunity and good vision.
8. Dairy Products:
The dairy products like Cheese, Milk, and Yogurt are also a good source of Biotin. Milk contains some valuable nutrients including Calcium and Protein. While yogurt is rich in protein and several other micronutrients like Vitamin D, Calcium, and Potassium.
0.3 mcg Biotin is present in a cup of 2% milk whereas a cup full of plain yogurt contains 0.2 mcg of Biotin. You can get 0.4 mcg of Biotin in an ounce of a Cheddar Cheese.
These 8 great sources of Biotin are easily available in the market which can help you maintain your overall health along with the biotin level in your body.
If you have a deficiency of Biotin, then you can use biotin supplements as well. There are hair growth treatments available as well. You should consult with your doctor before using any biotin tablets for hair growth or hair growth supplements.
Biotin supplements are available online and also in pharmacies.
