Biotin, also called vitamin B7, is helpful for your genes and aids the communication between cells. The recommended daily intake of biotin for an adult is 30 micrograms. This B-complex vitamin supports the health of your hair. Those who experience hair loss have been found to see a significant improvement in the quality of their hair, after taking biotin supplements. One of the symptoms of biotin deficiency is hair loss. This vitamin is also instrumental in maintaining digestive health and nerve health and should be included in one’s diet in adequate quantities. Here we will look at 9 biotin-rich foods for natural hair growth.
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Egg Yolk: It is a rich source of biotin. One cooked egg provides 10 micrograms of this B-vitamin.
Pork: A 100 gms serving of pork liver can provide you with 45 micrograms of biotin. Pork chops provide you with 3.8 micrograms of biotin per serving.
Salmon: 3 ounces of pink salmon canned in water can give you 5 micrograms of biotin.
Cauliflower: One serving of this vegetable can provide you with 17 micrograms of biotin.
Dairy: A cup of milk provides 0.3 micrograms of biotin, along with other important nutrients like calcium and protein. A cup of plain yogurt provides 0.2 micrograms of biotin and an ounce of cheddar cheese gives 0.4 micrograms of biotin.
Sweet Potatoes: One serving of cooked sweet potato gives 2.4 micrograms of biotin
Sunflower Seeds: One cup of roasted sunflower seeds provided you with 2.6 micrograms of biotin. Among all other edible seeds, sunflower seeds are the richest source of biotin.
Nuts: Walnuts contain 9.5 micrograms of biotin per serving. Among all the nuts, walnuts contain the highest amounts of biotin. The other biotin-rich nuts include almonds, peanuts, and pecans.
Avocados: Around 3.2 to 10 micrograms of biotin are contained in a 10-gm serving of avocados. They are also a rich source of vitamin E which is why they are one of the best foods to have for natural hair growth as well as healthy skin.
These were the 9 best biotin-rich foods for hair growth, from which foods like nuts, avocados, sweet potatoes, and cauliflower are biotin-rich foods which are vegetarian. Broccoli and bananas are some other vegetarian sources of biotin, while egg yolk, pork, and salmon, as also organ meats and fish are some of the non-vegetarian sources of biotin. Most of these biotin-rich foods can be easily bought in India. So, don’t consider that getting biotin in your daily diet is difficult. Include some or all of these foods in your diet and reap the benefits of this vitamin for natural hair growth.
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