Biotin, the vitamin essential for long, lustrous and healthy hair! A water soluble vitamin, it also assists in metabolic process and breakdown of fats, proteins and carbohydrates. Though vitamin B7 plays a role in overall body activities, it is the most essential nutrient for hair growth and fighting hair loss. Healthy hair is the product of a healthy scalp. The key to a healthy scalp is a healthy lifestyle and diet. You need to ensure your diet contains foods that provide biotin for hair.
There are several biotin rich foods that should be a part of your regular food habits. If you are unable to maintain a nutrient-rich diet, don’t worry! You can provide vitamin B7 to your body with the help of biotin supplements. All you need to make sure that you are regular with the supplements.
The fizziness, dryness, thinning or dullness of your tresses is trying to say something about its health. Dry hair can easily break and fall out. Constant falling and breakage leads to thinning and baldness. If you feel your tresses are giving you tension, it is high time you do something about it. Taking biotin, in any form, is the first step to save and re-nourish your scalp.
There is a common misconception that vitamin B7 is only present in non-vegetarian sources of food. Well, it is true that animal based foods have a higher percentage of biotin, but they are not the only sources. This is the reason why deficiency of vitamin B7 is higher in people following a veg and vegan diet. But, if you plan your diet properly and add vegetable biotin foods for thinning hair, you will be able to fuel your scalp and body.
Here are 5 vegetarian foods that are high in biotin and must have for your hair growth diet:
- Sweet Potato – Containing a high amount of vitamin B7 compared to other vegetables, sweet potatoes can be eaten in various forms. You can gain around 2.4 mcg of vitamin B7 in just a half cup of cooked sweet potato. Apart from vitamin B7, sweet potato also contains nutrients like beta-carotene, vitamin A and more that are essential for healthy skin and hair.
- Cauliflower – Already loaded with too many essential nutrients, cauliflower is another wonder versatile vegetable. It belongs to cruciferous group of vegetables and acts as a good source of Vitamin B7. It is easy to include in diet. From salads to soups, there are endless things you can cook with cauliflower. When you take around a cup of cauliflower, it contains up to 4mcg of biotin. To get the maximum nutritional benefit, eat raw cauliflower.
- Avocado – Known for their wonderful benefits for tresses, avocados is just the food you need to correct your scalp problems. It contains the highest amount of biotin, with one whole avocado containing anywhere between 4 mcg to 6 mcg. It is also a very rich source of vitamin E, another essential nutrient for hair growth. You can add avocado to a smoothie or make a salad for your meals.
- Carrots – You must have often heard that carrots are good for eyes, but did you know they are very beneficial for scalp too? High in beta-carotene, carrots are also a good source of vitamin B7. From juices to salads and soups, adding carrot to your diet is really easy. To double the nutritional value, you can combine carrots with spinach. Spinach has the highest levels of biotin in all the leafy vegetables.
- Mushrooms – 100 gms of mushroom contain up to 16 mcg of vitamin B7. You can either consume mushrooms raw or saute them. Mushrooms can be easily combined with other vegetables to make a nutrient-infused lunch. If you are not a vegan, you can also try scrambled eggs with mushroom.
Apart from these vegetables, other plant based sources of biotin includes bananas, raspberries, cabbage, strawberries, spinach and other dark leafy vegetables, bell peppers and more. Biotin hair benefits will help you get the kind of hair you always dreamt of. Along with it, keeping an eye on your diet is also important. Eat healthy, include vitamin B7 rich foods and vegetables, maintain a healthy lifestyle and see the wonders these have on your hair and skin.