In this article, we will look at how biotin rich food will help to prevent hair loss. hand-in-hand with health and beautiful in-hand with good health and lustrous hair. Food items that are high in biotin to your diet will boost overall health, improve the strength of hair, and help prevent falls.
Let’s take a look at some foods that are high in biotin, a mineral that is good for hair health and overall general health.
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What is Biotin and Why is it Essential for Hair?
Biotin also called vitamin B-7, or vitamin H helps in cell growth and also the metabolism and production of fatty acids. Biotin has been proven to stop hair loss by increasing the production of keratin and the rate of growth of follicles.
The recommended daily allowance (RDA) of biotin is 30 micrograms (mcg) for adults (both females and males) and 5-25 mcg for children. Biotin requirements increase to 35 mg in lactating mothers. A lack of biotin within the body may result in unhealthy skin hair loss or weak and brittle nails.
Read more: Vitamine C Rich Fruits
Foods Rich in Biotin
- Meat and seafood: Lean seafood and lean meats are known as one of the top sources of protein and biotin. Did you learn that cooked liver contains Biotin in the form of 27 micro milligrams? Pork, red meat turkey, beef, and other meats contain sufficient amounts of biotin. For those who are looking for low-fat sources of biotin and biotin, salmon and Sardines are good choices.
- Whole wheat bread One piece of bread made from whole wheat is packed with between one and six micrograms of biotin. However white bread is a source of only a small amount of biotin.
- Egg yolks can be considered an excellent source of biotin. However, drinking excessive amounts of egg whites can cause biotin deficiencies since eggs are a source of an element that binds a protein, called avidin, which reduces its ability to evenly distribute nutrients throughout the body. Hair masks are often made with egg yolks to improve the condition of hair and strengthen it.
- Dairy items: Milk and yogurt cottage cheese and buttermilk are high in biotin, and, therefore, are beneficial for hair and skin.
- Soya beans: A 10-gram portion of soybeans has sixty milligrams of biotin. Also, soybeans are an excellent source of protein, fiber minerals, vitamins, and. They can be included in curries and salads to boost the nutritional value.
- NutsAlmonds Pecans cashews and hazelnuts are able to fulfill the body’s daily requirement for biotin and are conveniently carried around as a nutritious snack.
- Vegetable: Onions, cucumbers, cabbage, and cauliflower are rich in biotin. They can be cooked or steamed as a side dish, or a salad.
- fruits: Avocado can be a great biotin-rich food like strawberries, raspberries, and Cranberries. Additionally, the antioxidants found in these fruits could improve your hair and overall health. Fruit salads can be healthy substitutes for desserts and sweets that contain sugar.
- Drinks: Tea, coffee, wine, and beer contain biotin. But, these drinks shouldn’t be consumed in massive amounts since they’re high in caffeine and have adverse impacts on the body. The washing of hair with beer may serve as a good conditioner.
- Seeds of sunflower: Besides Biotin and sunflower seeds also contain vitamin E B and C, as well as potassium, calcium, and magnesium. They can easily be incorporated into your diet routine and eaten as a snack, or to salads.
The addition of these foods to your diet isn’t just good for skin, hair, or nails. It is also beneficial for your overall well-being. You can also think about supplementing with biotin to meet your body’s daily requirements for this essential nutrient. so, this is the guide about how to prevent hair loss with biotion rich food. do let us know in the comment section below.
