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We humans often experiment with our hairstyles but nowadays hair fall has become a common problem. Women suffer from hair fall the most. Hair fall is normal but the problem arises when new hairs don’t come up in place of the fallen hair. A Protein name Biotin for hair growth is essential for new hair growth. We can add this to our diet with the help of natural foods.
First things first, you need to identify what causes the problem of hairfall in men and women. There might be several factors that cause hair loss from hereditary reasons to hormonal changes in the body and even in some cases due to medications.
Irrespective of the reason behind the hair fall there are some ways to treat the hair fall. Some of the ways are completely natural while in others you need to use some chemical based products to stop hair fall and to induce hair growth. What if we tell you that consuming certain foods can prevent hair loss in both male and female body. Yes we are talking about biotin for hair.
Biotin is a vitamin and including biotin enriched foods in the diet will help not only in preventing hair fall but also in producing new hair. In this article we are going to tell you the foods that have a high amount of Biotin in them. Alongside that we will also discuss how biotin helps with hair growth and prevention of hair loss.
About Biotin for Hair Growth
There are several subclasses of vitamin B. Biotin or vitamin B7 is one of them. Biotin is also known as vitamin H. Converting energy from the consumed food is the primary function of Biotin. Moreover Biotin helps in proper functioning of liver and brain and to keep hair and skin in good condition.
To see results in terms of biotin for hair, you need to consume biotin on a regular basis. This is because biotin doesn’t get stored in the body. There are two types of vitamins, one type is water soluble and the other type is fat soluble. Biotin falls in the first category along with other subclasses of vitamin B.
On an average, regular consumption of 30 mcg of biotin is enough but due to very little proof of Biotin deficiency it is difficult to determine the exact Daily Value (DV).
How Biotin Stops Hair Fall and Induce Hair Growth
Case studies show that in some cases hair growth stops or it may slow down after a certain period. Nevertheless providing right nutrition to the hair can do wonders. You should opt to go with biotin for hair growth. Biotin is easily available in markets as supplements but there is no need to buy these expensive supplements. Daily requirements of biotin can be fulfilled just by consuming biotin enriched food items. Now you might be wondering what this magical potion that we are talking about. Read on and find out how biotin helps in prevention of hair loss along with inducing new hairs to appear.
As we have talked about the effectiveness of biotin earlier, scarcity of this vitamin in the body can lead to hair loss and not only that even in hair discoloration. Biotin does two things simultaneously. It helps the hair to regrow while reducing the amount of hair fall in a single hair growth cycle. In this way biotin prevents hair loss.
You can choose to use hair care products such as shampoos and conditions which nowadays have biotin in them. Using these hair care products after a regular interval will make your hair shiny while increasing the thickness of the hair.
Keratin is a protein essential for hair strengthening. Biotin helps in keratin synthesis by generating the amino acids required for the production of keratin. Thus biotin indirectly helps in preventing hair fall. Hair follicles require certain nutrients along with oxygen to keep strong. Food sources containing biotin can provide the required nourishments to the hair follicles which in turn ensures prevention of hair follicles and eventually hair loss.
Top Sources of Biotin for Hair Growth and Prevent Hair Loss
Biotin is not rare as there are numerous food sources that help in providing the required biotin amount in the body. Earlier we have also talked about how dietary supplements can fulfil the needs of biotin for hair growth. Now without any further delay let’s take a look at the food sources of biotin.
Eggs can be divided into two parts – egg white and egg yolk. Eggs are a source of proteins and vitamin B complex along with mineral nutrients like iron and phosphorus. A boiled egg which has a total of 50 gms of various food constituents contains only 10 mcg of biotin. Most of the biotin remains in the egg yolk. You can get almost 33% of your biotin DV from a whole egg. You should not consume half boiled eggs as the risk of salmonella poisoning is there.
Not only that, improper boiling of an egg also comes in the way of biotin absorption. Consuming raw eggs which some people do or eating a half boiled egg won’t do the job. This is because of the advin protein present in egg white which interferes with biotin absorption. When you consume a hard boiled egg the yolk gets cooked fully and as we know the egg yolk is the primary source of vitamin B that fulfils the biotin requirement of the body.
Nuts and Seeds
Not all the nuts and fruit seeds contain biotin but all of them are quality sources of unsaturated fat, proteins and fibre. You can get approximately 2.5 grams of biotin by incorporating 1/4th cup of sunflower seeds in the diet. 1/4th cup of almonds will also provide biotin to you but the amount of biotin that you will get is less and it is roughly 1.5 mcg.
You can have nuts and seeds in every condition. Consume them raw or toasted but they will help to maintain the biotin content accurate in the body. There are also other ways to have them as one can have nuts and seeds as part of salads or pasta.
If you are a vegan then sweet potato is a great source of biotin for you. Along with biotin sweet potato is known for providing several other vitamins, minerals, fibres and last but not the least carotenoid antioxidants. Mostly sweet potatoes are consumed after baking them in a microwave. You should bake sweet potatoes until they get soft. Some people also make mashed potatoes out of sweet potatoes which is another delicious way of consuming sweet potatoes. A biotin DV of 8% will get fulfilled by having half cup of cooked sweet potato as this much sweet potato contains 2.4 mcg of biotin.
Legumes such as peanuts, soybeans, lentils and others are rich sources of several micronutrients along with protein and fibres and of course biotin. One can get 17% of their total biotin DV by consuming only 28 gms of peanut (roasted) which is approximately 5 mcg. Japanese foods are highly enriched with biotin. Legumes form the base of salads and entrees and we can also find legumes in our daily dieta as part of the baked dishes.
In an animal body most of the biotin gets stored in Liver. Meat is considered to be a great source of biotin and among all the body parts liver is the richest source of biotin. Consuming only 75gms of thoroughly cooked beef liver can provide almost 31 mcg of biotin.
In comparison to beef liver, properly cooked chicken liver is a better source of biotin. Same amount of chicken liver can provide 138 mcg of biotin. Animal livers are undoubtedly the best source of biotin although it is not a popular food. You can consume biotin from the liver by frying the liver or by adding them to dishes after chopping and cooking them.
Biotin is present in very little amounts in Broccolis but it is packed with nutrients and vitamins such as calcium,vitamin A and C. There are several ways of including broccolis in the diet. You can have roasted broccolis or you can have them as part of soups and pastas. 45 gms of raw broccolis can fulfil 1% of biotin DV.
Mushrooms are a nutrient enriched food item having several benefits. One of the most significant benefits of mushrooms is that approximately 120 gms of canned button mushrooms have 2.6 mcg of biotin which is close to 10% of the total biotin DV.
Not only us humans, mushrooms also get benefitted from this high biotin content. Presence of biotin keeps mushrooms safe from predators and attack from parasites. You can easily include mushrooms in your diet as they go well with noodles, pastas. Fresh mushrooms can also be consumed after baking, sauteing or as a part of salads.
Primarily two variants of yeasts are available in the market and they are brewer’s yeast and nutritional yeast. Brewer’s yeast is also known as dry active yeast and mostly used for beer production. On the other hand nutritional yeast use is limited to the making of non dairy cheese.
Both yeast variants have biotin in them but the amount of biotin varies depending on the brand. One of the biggest differences between brewer’s yeast and nutritional yeast is that the first one is the active yeast whereas the latter one is inactive yeast. Nutritional yeast is a better source among these two types as 2 tablespoons of this yeast have 21 mcg of biotin.
Hair fall is natural at any age. Don’t take stress over it. Biotin for hair growth and prevention of hair loss has great effectiveness. Include biotin in your daily diet and you will start seeing improvements within a month.
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