Beauty

Power up your locks and nails with these biotin-rich foods

Strong and luscious hair and nails are not just a sign of good health, but also add to your overall appearance. Here are some foods that are rich in biotin by tamaraferon
Estimated reading time: 3 min 11 sec
Power up your locks and nails with these biotin-rich foods Photo by Karolina Grabowska on Pexels

Strong and luscious hair and nails are not just a sign of good health, but also add to your overall appearance. Many of us spend a lot of time, money, and effort on hair and nail care products.

However, the solution to healthy hair and nails may lie in your plate. Biotin, a B-vitamin also known as Vitamin H, is known to strengthen hair and nails. Here are some foods that are rich in biotin.

Eggs

Eggs are one of the most biotin-rich foods. One egg contains about 10 micrograms of biotin, which is approximately 33% of the daily recommended intake for adults.

Apart from biotin, eggs are also a source of protein, which plays a vital role in hair and nail health. Regular consumption of eggs can help prevent hair breakage and promote nail growth.

Almonds

Almonds are a delicious and nutritious snack that can help promote hair and nail health. A 1-ounce serving of almonds contains approximately 1.5 micrograms of biotin, which is 5% of the daily recommended intake for adults.

Almonds are also a good source of vitamin E, which can help improve scalp circulation and prevent hair thinning.

Avocado

Avocado is a superfood that is not only rich in healthy fats but also a good source of biotin. A medium-sized avocado contains approximately 2-6 micrograms of biotin.

Avocado is also a good source of vitamin E, vitamin C, and beta-carotene, all of which can support healthy hair and skin.

Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids, which are essential for healthy hair and skin. It is also a good source of biotin, with a 3-ounce serving of salmon containing approximately 5 micrograms of biotin.

Omega-3 fatty acids can help reduce inflammation and prevent hair thinning.

Sweet potatoes

Sweet potatoes are a delicious and healthy root vegetable that can support healthy hair and nail growth. A medium-sized sweet potato contains approximately 2.4 micrograms of biotin.

Sweet potatoes are also a good source of vitamin A, which can help promote scalp health and prevent dandruff.

Related Article Top 30 biotin-rich foods for healthy hair and nails Top 30 biotin-rich foods for healthy hair and nails

Nuts and seeds

Nuts and seeds are tasty and nutritious snacks that can support hair and nail health. Some examples of nuts and seeds rich in biotin include peanuts, pecans, sunflower seeds, and flaxseeds.

A 1-ounce serving of peanuts contains approximately 0.6 micrograms of biotin, while a 1-ounce serving of sunflower seeds contains approximately 2.6 micrograms of biotin.

Mushrooms

Mushrooms are an excellent source of vitamin D and biotin. One cup of cooked mushrooms contains approximately 16 micrograms of biotin, which is over 50% of the daily recommended intake for adults.

Vitamin D can help promote healthy hair follicles and prevent hair loss.

Spinach

Spinach is a leafy green vegetable that is rich in vitamins and minerals. It is also a good source of biotin, with a 1-cup serving of cooked spinach containing approximately 7 micrograms of biotin.

Spinach is also rich in iron, which is essential for healthy hair and nail growth.

Chicken

Chicken is a lean protein that is essential for hair and nail health. It is also a good source of biotin, with a 3-ounce serving of chicken breast containing approximately 0.4 micrograms of biotin.

Chicken is also a good source of iron, which can help prevent hair thinning.

Whole grains

Whole grains such as oats, brown rice, and barley are rich in biotin and other B-vitamins. These vitamins can help support healthy hair and nail growth by promoting proper cell growth and repair.

A 1-cup serving of cooked oats contains approximately 0.2 micrograms of biotin.

Conclusion

In conclusion, incorporating these biotin-rich foods into your diet can help support healthy hair and nail growth.

While biotin supplements are available, it is important to consult with a healthcare professional before adding them to your healthcare regimen. Consuming a balanced and nutritious diet can provide the necessary vitamins and minerals for healthy hair and nails.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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