Having long and lush hair is a dream for many of us. There are many factors that avert hair growth and lead to several hair issues such as genes, environment, age, or stress. However, lack of necessary nutrients is considered to be the major cause of hair issues such as biotin deficiency. Foods that have high biotin content promote hair growth and healthy skin and also help get rid of brittle nails.
Dermatologists say that it is essential to maintain healthy levels of biotin in the body and include the miracle nutrient in the diet to accelerate hair growth.
Here are some foods that are rich in biotin and that help in hair growth.
Nuts and seeds are rich in fiber, protein, and unsaturated fat. Protein content in nuts and seeds makes them an ideal source of biotin. Legumes have high biotin content which is essential for hair growth. Particularly peanuts and soybeans are as advantageous as nuts and seeds. Legumes have a high protein content. The liver is the most important source of biotin for non-vegetarian people.
It can shoot up the level of biotin by 50 mcg or more if people consume it regularly. Egg Yolks have countless advantages, it is packed with iron, protein, and B vitamins. A full egg completely cooked gives 10 mcg of biotin to the body.
Sweet Potatoes have carotenoid antioxidants, minerals, vitamins, and fiber along with other nutrients. 125 grams of cooked sweet potatoes provides 2.4 mcg of biotin. Avocados are loaded with unsaturated fats and folate. Guess what, they are also rich in biotin as well. Mushrooms have nearly .6 mcg of biotin. Around 170 grams of cooked salmon can offer 10 mcg of biotin. Tuna has high biotin content and around 85 grams of cooked tuna provides 0.6 mcg biotin. Spinach has a considerable amount of biotin. 64 grams of boiled spinach offers 0.5 mcg of biotin.
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Dairy, whole wheat bread, meats, and cauliflower are a great source of miracle nutrient that promotes hair growth and healthy skin as well.
