Hair fall can be certified as one of the biggest reasons for anxiety among the younger generation of people, from genetic reasons to pollution to fake hair care products, that can contribute to your hair falling. There are extremely costly medicines and oils out there that sell a dream of growing new hair, but that doesn’t happen at all.
In reality, you can grow your hair naturally if you don’t have any serious medical problems or genetic issues with the help of biotin. Biotin is a member of the Vitamin B complex family; it is also known as Vitamin B7. It is one of the most important minerals when it comes to hair and skin health. Regarding hair growth, consuming biotin in the right amount can be surprisingly beneficial.
How does biotin help in hair growth?Biotin can help in your hair growth in several ways, and here we have mentioned all the necessary points about why consuming biotin is essential for your hair growth:
- Important for keratin production:
One of the important roles that biotin plays in our body is keratin production. Keratin is a type of protein that helps in the structural foundation of hair, skin, and nails. This vitamin acts as a coenzyme in various metabolic processes, vital for synthesising amino acids for keratin formation.
- Supports hair follicle growth:
Hair follicles contribute a lot to hair growth, and biotin helps a lot in maintaining the growth of hair follicles. Biotin is also believed to help with inflammation and overall follicle health. This further helps in preventing potential hair loss and natural growth of hair.
- Nutritional support for hair growth:
Our overall metabolic health needs different types of vitamins at the right level for proper functioning. Biotin is part of the vitamin B complex. A balanced diet including biotin ensures proper functioning of the body and also ensures hair growth or prevents hair loss.
- Biotin deficiency:
Though not many people have biotin deficiency, for those who do, it can be the main reason behind hair fall. In that case, biotin supplementation can be beneficial to grow your hair.
Top 5 biotin-rich foods that can help with biotin deficiency:
Biotin supplementation is something referred to by doctors when you have an extremely low level of biotin in your body, but in general, eating biotin-rich foods can solve your hair problem easily. So here are the top 5 biotin-rich foods that can help you with a proper level of biotin in your body:
- Eggs:
The best and cheapest source of biotin, which also has a good amount of protein, is eggs. A single cooked egg has around 10 milligrams of biotin, which is a sufficient amount of biotin for one person. Also, as eggs are high in protein, it helps in the growth and strength of your hair. To get the most amount of biotin from an egg, it is advised to cook the egg thoroughly, as raw egg whites contain avidin, which is a type of protein that can inhibit biotin absorption.
- Nuts and seeds:
The next option to fulfil your biotin intake is nuts and seeds. It is a tasty option full of several nutrients other than biotin, which are extremely good for your body. Sunflower seeds, almonds, flaxseeds, and walnuts are the most biotin-rich nuts and seeds that you should add to your diet. For instance, a one-ounce serving of almonds contains about 1.5 micrograms of biotin, while sunflower seeds provide around 2.6 micrograms per cup. Other than that, all these foods are also very rich in zinc, healthy fats, and vitamin E, which further helps you with healthy hair.
- Sweet potatoes:
Our next option is a vegetable that has a high level of biotin, giving 2.4 milligrams of biotin per serving. They are also rich in beta-carotene, which the body converts into vitamin A, promoting healthy hair and scalp. You can easily add sweet potatoes to your daily diet as a side dish, mashed, or in soup. Also, due to the sweet taste of the vegetable, it becomes a good food to eat.
- Cauliflower:
Cauliflower is also another healthy and tasty vegetable that you can add to your diet to fulfil your biotin requirement daily. Cauliflowers contain around 17 micrograms per serving. This cruciferous vegetable is also a good source of vitamins C and K, which are important for overall health. You can enjoy cauliflower in different styles, like steamed, mashed, or roasted. Also, adding cauliflower can be a good nutritious and low-carb alternative to potatoes that can improve your overall hair health.
- Spinach:
We often ignore spinach on our plate, but in reality, it is a powerhouse of nutrients. Spinach includes several kinds of nutrients like biotin, iron, vitamin A, and C. Spinach also promotes healthy blood circulation to the scalp, which is great for hair growth. A serving of spinach can provide a significant amount of biotin, along with antioxidants that help combat oxidative stress in the body.
Conclusion:
Hair fall is becoming a very common thing among the whole young population today’s date, and being anxious about it can further increase it. Buying costly medicines or hair oils is most probably not going to solve your problem but rather drain your purse. Eggs, nuts and seeds, sweet potatoes, cauliflower, and spinach are excellent sources of biotin that not only promote hair health but also provide a variety of other essential nutrients. So, incorporating biotin-rich foods, on the other hand, can be a natural solution to your problem.
