Biotin Food Sources
Biotin is a B vitamin, although it is sometimes called Vitamin H. The vitamin is essential for many of the body’s processes, including cell growth and regulating the production of fatty acids. They also help to maintain consistent levels of blood sugar, which is essential as an energy source for the body. Most importantly, the vitamin is essential for the growth of hair and nails. Deficiencies in the vitamin can affect the appearance and health of hair. There are numerous food sources that contain biotin.
Swiss chard is one of the best sources of the vitamin, and its dark, green leaves also provide other vitamins that help to neutralize toxins in the body that can affect hair health. Carrots also contain the biotin, in addition to being a good source of beta-carotene. Other vegetables that contain the vitamin include cucumbers, cauliflower and onions.
Soybeans are an excellent source of biotin, as one serving provides twice as much of the vitamin as is needed per day. However, soy milk does not contain the vitamin.
Milk from animals, such as cows and goats, does contain the essential vitamin. In addition, cow’s milk bought in stores has also been fortified with vitamin D, another important vitamin for hair.
Nuts contain several important nutrients, including proteins and fats. Almonds and walnuts are among the best sources of biotin as well. Including a serving of nuts in your diet, therefore, can benefit your hair health by increasing the amount of the vitamin H and the unsaturated fatty acids in your body.
Eggs, particularly chicken eggs, are a good source of biotin. A couple of whole eggs per week will increase the amount of the vitamin in your body. A diet that consists of a large number of egg whites, however, can actually cause a deficiency in biotin because egg whites can bind to the vitamin, which prevents the nutrient from being able to do its job.
Fruits And Berries
The vitamin can also be found in assorted fruits and berries. Raspberries and strawberries are among the highest providers of the vitamin, but other fruits contain it as well. Bananas are a rich source, as are avocadoes. These fruits are also rich in antioxidants that help prevent damage to hair and skin cells from toxins and free radicals in the body.
In addition to containing fatty acids, halibut is also a good source of vitamin H. A balanced diet should include servings of fish at least three times per week, as the fatty acids contained in it boost brain health and function, and the biotin is a boost for healthy skin and hair.
Wheat And Yeast
By switching from white bread to whole wheat bread, you can get enough biotin in your diet each week. Although small amounts of the vitamin are found in white bread, it is not comparable to the amount of the healthy nutrient in whole wheat bread. Brewer’s yeast, in addition to other yeasts, is also a good source. Cereals and breads containing whole oats also contain the vitamin.
Organ meats, notably liver, contain the vitamin in high amounts. In fact, just three ounces of liver provide almost the entire amount of biotin needed for a day. If you are on a low fat or low cholesterol diet, instead of organ meats, substitute pork, as it is a good source of biotin.
There are many food sources for biotin. You can also take vitamins like Bioten that have the daily recommend requirements for hair health along with other nutrients necessary for healthy hair.