5 biotin foods for hair growth

As we age, we often face issues with our hair, such as hairfall, breakage, split ends etc. While the quality of your hair could be genetic as well, how you treat them is also of prime importance, and one must take utmost care of their hair. When it comes to hair growth, you need to consume around 30 to 100 micrograms (mcg) for Biotin (vitamin B7) everyday, that is responsible for healthy hair. Here are 5 foods rich in biotin for hair growth...

Eggs are one of the best sources of biotin. Most of the biotin is found in the yolk, so it’s good to eat the whole egg, and not just the whites. Besides biotin, eggs provide protein and iron, which help build strong hair and improve blood flow to hair roots. Eating eggs regularly can help repair damaged hair and support new hair growth. (gives 20 mcg of biotin per 100 gms)

Almost all nuts are good for your hair, but nuts like almonds, walnuts, and pecans, along with seeds such as sunflower seeds, are rich in biotin. They also contain healthy fats, vitamin E, and minerals that nourish the scalp and strengthen hair follicles. The healthy fats in nuts help keep your scalp moisturized, reducing dryness and hair breakage. (gives around 12 mcg of biotin per 100 grams)

Salmon is a great source of biotin and protein. It also contains omega-3 fatty acids, which improve scalp health and make hair stronger and shinier. Omega-3s reduce inflammation and help prevent hair loss by keeping hair follicles healthy. You can try grilled or baked salmon to support hair growth. (gives 4-5 mcg of biotin per 100 grams)

Sweet potatoes are rich in biotin and beta-carotene, which the body turns into vitamin A. Vitamin A helps keep the scalp healthy by producing natural oils that moisturize hair and prevent dryness. Sweet potatoes also have antioxidants that protect hair follicles from damage. Sweet potatoes go well in many dishes, and can even be made into parathas! (gives around 5.19 to 5.71 mcg biotin per 100 grams)

Avocado is another biotin-rich food that also provides healthy fats, vitamins B5 and E. These nutrients work together to keep your scalp moisturized and protect hair from damage caused by stress and pollution. Avocado helps prevent hair breakage and supports overall hair strength. (gives around 1.25-6 mcg biotin per 100 grams)