Biotin-Rich Foods to Prevent Hair Loss
By Apollo Pharmacy, Published on- 08 February 2022, Updated on -07 September 2022
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in-hand with good health and lustrous hair. Adding food items rich in biotin to the diet can help improve overall health, strengthen hair, and prevent hair fall.
Let’s learn about a few food items that are rich in biotin, a nutrient that is beneficial for hair and overall health.
Recommended reading: Hair loss: Top causes and how to deal with it
What is Biotin and Why is it Essential for Hair?
Biotin, also known as vitamin B-7 or vitamin H, enables cell growth, as well as the production and metabolism of fatty acids. Biotin is known to prevent hair loss by stimulating keratin production and increasing the follicle growth rate.
The recommended dietary allowance (RDA) of biotin is 30 micrograms (mcg) for adults (both men and women) and 5 to 25 mcg for children. The requirement of biotin increases to 35 mcg in lactating women. Lack of enough biotin in the body can lead to unhealthy skin, hair loss, or weak and brittle nails.
Foods Rich in Biotin
- Meat and Seafood: Lean meats and seafood are known to be one of the best sources of biotin and protein. Did you know that cooked liver contains 27 micro milligrams of biotin? Red meat, pork, turkey, and beef also contain a sufficient amount of biotin. For those looking for low-fat sources of biotin, salmon and sardines are excellent options.
- Whole wheat bread: One slice of whole wheat bread contains one to six micrograms of biotin. On the other hand, white bread contains very low amounts of biotin.
- Eggs: Egg yolks are considered to be a great source of biotin. However, consuming too much egg white can also cause biotin deficiency; as eggs contain an element that binds a protein called avidin, reducing the ability to equally distribute the nutrients in the body. Many hair masks also contain egg yolk to condition and strengthen the hair.
- Dairy products: Milk, yogurt, buttermilk and cottage cheese are rich in biotin and hence, are good for the hair and skin.
- Soya beans: A 10-gram serving of soybeans contains 60 mg of biotin. Soya beans are also a good source of fibre, protein, minerals, and vitamins. They can be added to salads and curries to enhance their nutritional value.
- Nuts: Almonds, pecans, hazelnuts, and cashews can fulfil the body’s daily biotin requirement, and can be easily carried as a healthy snack.
- Vegetables: Onions, cucumbers, cabbage, and cauliflower contain biotin, and can be boiled or steamed to be had as a side dish or just by themselves in a salad.
- Fruits: Avocado is a rich source of biotin, as are strawberries, raspberries, and cranberries. Furthermore, the antioxidants in these fruits can work wonders for your hair and health. Fruit salads are healthy substitutes for sugary treats and desserts.
- Beverages: Tea, coffee, beer, and wine also contain biotin. However, these beverages shouldn’t be consumed in large quantities, as they contain caffeine and can cause negative effects on the body. Washing hair with beer can act as a good conditioner.
- Sunflower seeds: Besides biotin, sunflower seeds contain vitamin E, B, calcium, potassium, and magnesium. They can be easily incorporated into the daily diet, consumed as a snack or added as a topping to a salad.
Adding these items to the diet isn’t just great for hair, skin, and nails, but also beneficial for overall health. You may also consider taking biotin supplements to fulfil your body’s daily requirement of this nutrient.
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