Biotin, or vitamin B7, is required to metabolise fats and proteins. A lack of biotin can lead to damage to hair and skin. Swipe to learn its dietary sources.
MEAT
Meats such as liver, hamburger and pork chops have high biotin content. Eighty-six grammes of meat contain 3.8 mcg of biotin.
LEGUMES
Lentils, peanuts and soybeans are excellent sources of biotin. 28 grammes of roasted peanuts contain 5 mcg of biotin.
EGGS
Eggs are an excellent source of protein and biotin. The yolk is packed with biotin. One whole egg gives you around 10 mcg of biotin.
NUTS
All nuts are rich in fibre, protein and unsaturated fats. Include almonds, pecans, hazelnuts and cashews as snacks to give yourself a healthy dose of biotin.
SUNFLOWER SEEDS
Seeds of any sort are rich in fibre, minerals and vitamins. They are excellent sources of biotin, as 20 grammes of sunflower seeds can give you around 3 mcg of biotin.
AVOCADOS
Avocados are a good source of vitamin E, which is essential for hair and skin health. A 100-gramme avocado can contain 4 - 6 mcg of biotin.
CONCLUSION
Incorporating these foods can make your diet rich in biotin and minimise hair loss. You should visit a healthcare professional if you face hair loss.