Best Biotin-Rich Foods To Eat For Healthy Hair

Biotin-enriched food items like egg yolk and sweet potatoes can help you get the perfect healthy hair.

Varun Verma
Written by: Varun VermaUpdated at: Jan 05, 2023 13:02 IST
Best Biotin-Rich Foods To Eat For Healthy Hair

Winter has some drastic effects on hair and skin. Winter causes dryness, hair fall, dandruff and hair fall. To keep these conditions at bay, people try a variety of ways and make them healthy. Biotin, a water-soluble vitamin, is required to form the body’s hair, skin, and nails. Since the body does not store biotin, it becomes crucial to compensate for it through diet. You can add the following biotin-rich foods during winter to get healthy hair.

Egg Yolks

Eggs are a great source of protein, iron, B vitamins and phosphorous. Biotin is abundant in egg yolk, as per the U.S. Department of Agriculture. One can get nearly 10 mcg of biotin from a whole, cooked egg. Take care to thoroughly boil or cook the eggs before consuming them to reduce the risk of Salmonella poisoning and enhance the absorption of biotin. If eaten raw, avidin, a protein present in egg whites, can complicate and interfere with biotin absorption. You can also take scrambled or hard-boiled eggs in your diet.

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Sweet Potatoes

Sweet potatoes are one of the delicious foods people eat during winter. It is rich in vitamins, minerals, fibres, and carotenoid antioxidants. Like eggs, sweet potatoes are also a rich source of biotin. There are various ways you can incorporate sweet potatoes into your diet. For example, you can cook them on the stove or bake them. You can also boil and serve them mashed or use them as homemade patties.

Mushrooms

Mushrooms contain ample biotin in them and come with several health benefits. This nutrient-rich-fungi is also rich in minerals like magnesium, selenium, and antioxidants. You can have mushrooms in a variety of ways in your daily diet. For example, you can add them to your salads, sandwiches, soups, and gravies.

Nuts & Seeds

Another great option to get biotin is to add a variety of nuts and seeds to your diet. Apart from biotin, they contain a good amount of fibre, unsaturated fats, and protein which is beneficial for your overall health. Among seeds, you can have roasted sunflower seeds. Around 20 gm of roasted sunflower seeds can fetch you about 2.6 mcg of biotin.

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Almonds are another natural source of biotin, which you can add to your diet to have healthy hair. The presence of vitamin E in them makes them a good choice for gaining healthy hair. They also help reduce inflammation and enhance the health of your heart, as they are rich in omega-3 fatty acids and monounsaturated fats.

Legumes

Legumes are never behind when it comes to providing protein, fibre, essential minerals and micronutrients. You can add peanuts and soybeans to your diet to have biotin. You add legumes to stir-fries or baked meals after boiling them.

Liver

Often less common, but one of the best sources of biotin is the liver (organ meat). If you have cooked chicken liver, you can get 138 gms of biotin per 75 gms. You can add liver to your in a variety of ways, like having it as a patty, chopped, cookers, or fried with onions.

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