5 Natural Food Sources of Biotin for Your Hair

When it comes to your hair, there are a lot of things that you can do to promote hair growth and strength. One of the best options is to get enough biotin for hair health. Biotin is in the B vitamin category, and is sometimes referred to as B7.

Biotin is not naturally found in the body, so eating biotin foods is really important if you want to get enough of this in your daily diet. Taking biotin supplements can also be a good way to increase your intake. While biotin and hair go hand in hand, it has other benefits as well. These include:

  • healthy nails
  • healthy skin
  • blood sugar maintenance
  • healthy brain function
  • heart health

Hair loss is something that happens to people of all different ages and ethnicities. The truth is, there is really not too many ways that you can combat hair loss naturally. The good news, however, is that taking biotin for thinning hair can really be beneficial. Here are some of the best biotin foods:

#1 – Cereals

Whole grains are packed with biotin, along with many other vitamins and minerals. The cereals that are the richest in biotin include wheat, rice bran, barley and oatmeal. If you start your day off with a wholesome bowl of oatmeal, chances are you will get a healthy amount of biotin. Rice bran ranks the highest, with 66 mcg of biotin per every 100 g, while oatmeal ranks in at 24 mcg of biotin per every 100 g.

An added benefit that comes along with eating whole grain cereals is that it is a complex carbohydrate that helps to disperse energy for your body all day long. After all, breakfast is the most important meal of the day, so why not make it a healthy one?

#2 – Almonds or Pecans

Nuts are a great way to get biotin in your diet. Almonds and pecans are especially high in this nutrient. They can even help to lower your cholesterol and help promote heart health, while giving you healthy hair at the same time. Almonds and pecans have around 28 mcg of biotin per 100 g.

#3 – Sunflower Seeds

Sunflower seeds not only have a lot of biotin, but they are also packed with other essential nutrients. They have calcium, potassium, iron, vitamins B and E, and magnesium as well. They make a great snack choice, and are also pretty healthy and low in calories. Just don’t get them with too much seasoning or salt, or it can actually be unhealthy for you. Sunflower seeds have 66 mcg of biotin per every 100 g. 100 grams of sunflower seeds is a lot to take in though.

#4 – Soybeans

Soybeans are another great source of biotin, and they are also packed full of protein. Soybeans are a part of most every vegetarian or vegan diet as well. They are also really inexpensive, which means you won’t break the bank trying to get in enough biotin. Soybeans are found in many pastas and breads, but they can also be used in a variety of recipes. They are packed with around 60 mcg of biotin per every 100 g.

#5 – Chicken Liver

So, chicken liver may not be the most appetizing option for most people.  The good news, however, is that if you like it, it is a great source of biotin. If you get chicken that is free of antibiotics, it is even better. Chicken liver is one of the best sources, with a whopping 200 mcg of biotin per every 100 g.

While this is not an extensive list of foods that naturally contain biotin, it will get you started on the right track. The biotin hair benefits really do stack up, especially if you consume enough of it each day. Check for other foods that may be rich in this nutrient as well.

You can also take biotin supplements to really up your intake of this nutrient, without having to pack your diet down with foods that naturally contain it. Just make sure that you look for supplements that are made with high quality ingredients, and check with your doctor before you add any supplements you your daily routine.


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