healthy hair

Biotin is a Vitamin B that is vital to the health of the human body. Biotin plays an important role in the overall health of our skin, hair, nails, nerves, metabolism, digestive system, etc. Studies have proven that biotin has been beneficial in the treatment of several illnesses such as diabetes, hair loss, depression, etc. However, most of us do not need to consume supplemental biotin because we receive enough in our daily food intake.

Some of the main reasons you may want to consume extra biotin is for hair growth, help to repair damaged ends, or to nourish dry hair. Studies have shown that Biotin can increase the health of hair as well as increase the growth of hair at a rapid speed. Biotin achieved by ensuring you include, but are not limited to, the following seven (7) foods into your daily diet.

  1. Eggs

Eggs provide an invaluable amount of protein and biotin. One scrambled or hard-boiled egg provides roughly 25 micrograms of biotin. It is recommended that you avoid raw eggs at all costs. Raw eggs, if consumed for a long period of time, can cause a biotin deficiency. The protein in raw eggs does not bind properly with biotin in the intestines causing health concerns. However, eating cooked eggs is one of the most effective and healthy way to increase your dose of biotin for hair growth.

  1. Mushrooms

Mushrooms would be a great addition to your eggs each morning. One serving of mushrooms is roughly 100 grams equaling one-third of your daily needed consumption of biotin (8.9 micrograms). Mushrooms are also a great source of Vitamin D and B12.

  1. Avocados

Avocados are one of the best sources of biotin. One avocado serving size equaling 150 grams is 5.40 micrograms of biotin. Not only can we eat avocados, but it has been suggested that we apply a small amount of smashed up avocado directly to our hair after shampooing. Let it stand for ten (10) minutes and then rinse. This will help nourish the hair more directly.

  1. Peanut Butter

Peanut butter is an excellent source of protein and is a superfood; therefore, not only is peanut butter effective, it is a dense food and provides about 30-32 micrograms of biotin to your diet per serving. Adding this to your diet can be a great health benefit all around.

  1. Wheat Bread

It would be an interesting read to know that wheat bread aids in healthy growth of hair. Besides being great substitute for white bread, wheat bread provides about 6 micrograms of biotin per slice which is an excellent source of protein. Wheat breads are also rich in iron and contain less carbs that white breads. This is a great addition to your daily diet for the biotin supplement and health reasons.


  1. Salmon

Salmon is an amazing health food because of the high amount of protein and omega-3. Salmon has been used as an anti-inflammatory aid, if eaten three-four times a week. It also has some biotin advantages making it a great source for hair growth. A 3.5-ounce cooked salmon has 6 micrograms of biotin packed in with its other healthy contents. 

  1. Nuts

Nuts such as almonds, peanuts and other mixed nuts have great nutrient contents such as protein, calcium, fiber, and Vitamin B12. A half a cup of almonds is equal to 34 micrograms of biotin and a half a cup of peanuts is equal to 73 micrograms of biotin.

As shown above, there are many foods that can be supplemented into your diet allowing you to increase your intake of biotin without having to take an actual supplement. It is recommended that you add one or two of these food items into your daily menu. You can mix and match the foods, for example eggs and mushrooms one morning and a slice of wheat bread with peanut butter the next morning. Just remember to only eat a handful of nuts at a time because they carry a lot of calories. Use these foods to your advantage and good luck.


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