11 Biotin-Rich Foods for Hair Growth

Everyone dreams of having thick, luscious, and strong hair. However, many struggle to achieve the same and face hair-related issues like dull and damaged hair, hair fall, brittle hair, split ends, or lack of hair volume. Though medical treatments are available to manage these problems, having a diet rich in biotin can help in reviving hair and promoting healthy hair growth.

In this blog post, we will be sharing 11 biotin-rich foods for hair growth so you can add them to your diet and get rid of all your hair woes.

What is Biotin?

Biotin is an essential micronutrient your body needs for many processes. It is also known as vitamin H or vitamin B7 and is one of the B-complex vitamins. Your body cannot store or produce biotin, and hence, the vitamin must be obtained through diet or supplements.

Though popular for its role in maintaining hair, nails, and skin health, biotin is also necessary for:

• Conversion of food into energy
• Ensuring a healthy pregnancy
• Supporting nerve health
• Regulating gene expression

How Does Biotin Promote Hair Growth?

The body needs biotin for the production of keratin, a protein that is a part of hair structure and is required for promoting healthy hair. Keratin provides the hair with strength and elasticity and protects it from damage.

Studies have been conducted to determine if biotin can promote hair growth and prevent loss of hair. Findings suggest that biotin supplements may improve hair growth and prevent hair loss in people with biotin deficiency, though more research would be helpful.

Considering the role of biotin in keratin production, it is important to ensure intake of the vitamin through diet, if not from supplements. The good news is that biotin deficiency is rare, and most people get adequate amounts of the vitamin through diet alone.

So, if you wish to have strong and healthy hair, make sure to include hair growth foods containing biotin in your diet.

11 Biotin-Rich Foods for Hair Growth

Non-vegetarian Options

If you are a non-vegetarian, you may enjoy the following biotin foods to promote healthy hair:

1. Egg yolk

The yolk of an egg is a rich source of biotin. One cooked egg can provide you with 10 mcg of the B vitamin. But whenever you eat an egg, avoid consuming it raw, as it can reduce biotin absorption. Instead, turn it into an omelette or a hard-boiled egg, or scramble it to enjoy with a piece of bread.

2. Salmon

For all seafood lovers, salmon can be a good choice to obtain biotin through diet. 3 ounces of this fish can provide 5 mcg of biotin, which is close to 17% of the daily value of the vitamin. Not only that, the fish also contains omega-3 fatty acids, calcium, and vitamin D, making it a delicious and healthy dietary choice.

3. Chicken Liver

Though not a popular choice, chicken liver is a great source of biotin. A 75 g serving of cooked chicken liver has close to 140 mcg of biotin, which is way beyond the daily value for the vitamin needed for the body. So, if you love organ meats, do give chicken liver a try.

Vegetarian Options

A list of biotin-rich foods vegetarians can consume without hesitation is given below:

1. Legumes

Soybeans and peanuts are some of the best biotin-rich legumes you can add to your diet. Roast peanuts and enjoy a handful as a snack to get your dose of biotin, or cook a healthy dish with soybeans for a fulfilling and nutritious lunch or dinner.

2. Sweet Potatoes

There is 2.4 mcg of biotin in half a cup of cooked sweet potatoes, making it a good food for those who want to increase their biotin intake. The vegetable is also rich in fibre and contains ample nutrients, including antioxidants, to support your health and well-being.

3. Broccoli and Cauliflower

Both of these cruciferous vegetables are good sources of biotin and can be included in the diet to support hair growth and minimise hair loss. A cup of raw broccoli can provide around 2% of the daily value of biotin, whereas one serving of cauliflower can offer up to 17 mcg of the vitamin.

4. Mushroom

Another vegan-friendly option to obtain biotin through food is mushrooms. Be it canned or fresh mushrooms, both provide ample amounts of this B vitamin. Add them to stir-fries or combine them with noodles to make your taste buds and hair happy!

5. Bananas

Bananas fall in the list of biotin-rich fruits. There are many reasons to add a banana to your everyday diet. This fruit is filling and is packed with carbohydrates, vitamins, minerals, and yes, biotin! Have it as is or add it to your shakes and smoothies to make an appetising drink for yourself.

6. Nuts and Seeds

Nuts like almonds and walnuts make good sources of biotin. Plus, biotin-rich seeds such as flaxseeds and sunflower seeds also make great additions to the diet. Have dried nuts and seeds as a snack or turn them into a nutritious bar to curb your sweet cravings.

7. Avocado

A creamy avocado is not just good for your skin, but it is good for your hair too! If you eat 100 g of the fruit, you will obtain around 3.2-10 mcg of biotin. In addition, you will also obtain other vitamins like vitamins E and C and minerals like potassium and copper.

8. Spinach

Besides the 10 biotin-rich foods for hair growth listed above, another source of biotin you cannot ignore is spinach. 100 g of this leafy vegetable can provide 4.25 mcg of biotin when mature. You may also have baby spinach, which gives around 1.66 mcg of the vitamin.

How Much Biotin Do You Need?

Normally, the amount of a nutrient required by the body every day is established in the form of a recommended daily allowance (RDA). However, as biotin deficiency is rare, it has been difficult for the authorities to determine an RDA value for biotin. Hence, they have shared a Daily Value (DV) for the vitamin, which is 30 mcg daily.

Most people can easily meet the daily value of biotin through diet alone. In some cases, people may develop a deficiency and show symptoms like:

• Hair thinning
• Hair loss
• Scaly, red rashes around eyes, nose, and mouth
• Brittle nails
• Skin infections

Some may also develop seizures and neurological issues like depression and hallucinations.

Summing Up

Hair problems are quite common but can leave you concerned. Eating a balanced diet containing biotin-rich foods is a great way to fix your hair concerns and make way for strong and healthy hair. By incorporating the biotin-rich foods for hair growth shared above, you can rest assured you will get adequate amounts of biotin to support your hair, skin, and nails. Have them regularly, and you will likely notice a difference soon!

FAQs

What foods have biotin for hair growth?

For hair growth, you can eat biotin-rich foods like eggs, salmon, nuts and seeds, spinach, mushrooms, and sweet potatoes.

What foods stop hair falling?

All biotin-rich foods listed above can help with hair fall.

Does biotin have side effects?

Having too much biotin can cause an upset stomach; however, the chances of side effects are low.

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider if you wish to add something new to your diet and for the diagnosis and treatment of any health condition. You can also consult a dietician for personalised dietary recommendations.