10 BIOTIN-RICH FOODS FOR HEALTHY HAIR
Biotin (Vitamin H, Vitamin B7) is a water-soluble vitamin and a member of the family of B-complex vitamins. This is truly an amazing elixir for cell growth and promoting healthy, shiny hair.
Here are the biotin rich foods you should not ignore.
1. Almonds
Just eat 4-5 almonds a day, and your hair will become healthy, shiny and prevent hair loss very effectively. Almonds are truly one of the “golden” foods for hair because they contain large amounts of biotin and other essential nutrients such as vitamin E, protein iron, and magnesium, which can not only help smooth skin. membranes, keep away wrinkles, are also an excellent source of monounsaturated fats, which help strengthen and improve skin, hair, and nails.
2. Carrots
Carrots contain a rich source of Biotin, as well as large amounts of beta-carotene, which can help improve eye health as well as slow down the aging process effectively. Most especially, the abundant amount of vitamin A and vitamins in carrots will help you beat dandruff on the scalp, help you stop itching, and own shiny hair.
3. Yeast, cereals
According to the research results of the Pauling Linus Institute for Human Sciences at the University of Oxford, 7 grams of yeast contains 1.4-14 micrograms of Biotin (vitamin H). Cereals and whole grain products also provide an incredible amount of Biotin.
In addition, cereals contain important nutrients for hair such as zinc, B vitamins, and iron, which stimulate hormones, making hair strong, thick, and smooth.
Read: Does biotin help hair grow faster?
4. Cold water fish
You should add this food to your daily diet to get healthy hair growth and improve your overall health. Some cold water fish such as herring, sardines, salmon, and Tuna is some of the best biotin-rich foods. They are also a rich source of omega3 fatty acids, which are essential for reducing arterial fat and bad cholesterol (LDL) levels as well as improving blood circulation.
5. Walnuts
In addition, this food seems to be a superfood containing antioxidants, zinc, potassium, iron, calcium, and protein needed by the body. Antioxidants are especially necessary for promoting youthfulness and preventing aging effectively. Walnuts are an extremely rich source of fatty acids, recommended by nutritionists to be added to your diet. daily. Walnut oil is popularly used in hair oils for its rich moisturizing properties. It works as a dandruff remedy that is 100% natural.
6. Spinach
Walnut oil acts as a dandruff remedy which is 100% natural. In addition, this is a delicious flavored vegetable containing omega-3 acids, magnesium, potassium, calcium, and iron that provide nutrients for a healthy scalp and hair. Spinach also known as spinach is one of the foods rich in protein and biotin. Walnut oil is popularly used in hair oils for its rich moisturizing properties.
7. Meat and seafood
Often, we eat foods that are not concerned with the content of vitamins, minerals, or nutrients in the food. You’ll find a lot of biotin in some of the fish and meats you normally eat.
Did you know that one ounce of the liver (cooked) contains 27 mg of Biotin? Certain fish such as sardines, salmon, and other saltwater fish are foods rich in biotin and other vitamins as well as low in protein and fat.
8. Bread
Bread is a popular food that comes in handy at meals and is also a great source of Biotin. Wheat flour in bread is high in fiber, iron, copper, zinc, phosphorus, calcium, folic acid, and B vitamins that help prevent metabolic syndrome, reduce inflammation, prevent gallstones, and prevent the risk of diabetes. This is also considered a “panacea” especially for women because it can prevent breast cancer and bring back shiny, healthy hair.
9. Eggs
The body will be prevented from biotin deficiency if you eat eggs regularly. If egg yolks are rich in biotin, egg whites also contribute to reducing nutrient loss in the process of being received in the body.
Regarding the nutritional benefits of this food, we cannot fail to mention the source of vitamin A, iodine, folic acid, biotin, vitamin E, vitamin D, B vitamins, iron, phosphorus, selenium, and protein in it. So, by eating eggs regularly, the body will have stronger muscles, a healthy brain, get more energy, and a lower risk of heart disease.
10. Soybeans
Did you know 10 grams of soybeans contain up to 60mg of biotin? This is not an expensive food and you can completely apply them in the process of restoring and nourishing hair in your diet. In particular, soy milk is very good for women, not only reducing bad cholesterol, reducing the risk of heart disease, and improving hair health.
Biotin is a water-soluble vitamin, so biotin is not stocked in the body’s tissues. Even so, biotin deficiency is rare, as biotin is available in so many foods that you eat every day.
Biotin deficiency can affect the nervous system, skin, hair, and nails. This happens in people who have problems absorbing nutrients or are taking certain medications that cause biotin deficiency.
Therefore, it is important to fully and properly supplement biotin through foods. Hope this article can help you with ideas for a healthy, balanced diet.