Biotin is a B-group vitamin, an essential micronutrient that acts as a coenzyme in important metabolic processes. Biotin is a true beauty vitamin; it thickens the hair, increases elasticity, prevents dryness, and combats hair breakage. It produces keratin, a primary component of healthy hair.

It helps in transporting oxygen to follicular cells, making them healthy and vital. This is one of the reasons why biotin has been shown to be useful in preventing hair fragility and dullness.

It is very beneficial for the beauty of the skin, nails, and for a healthy metabolism and energy production.

Since it is a water-soluble substance and cannot be stored by our body in sufficient quantities, it is advisable to daily provide a diet rich in a variety of fresh foods that are naturally rich in biotin.

Biotin-rich foods, also known as B7, work from the inside out, helping our hair regain its natural volume, shine, vigor, strengthen, revitalize the scalp, and support growth.

 

Foods that Promote Hair Growth and Health:

Eggs:

Rich in nutrients like biotin, egg yolks are an excellent source of this vitamin. The yolk contains about 10 micrograms, a third of the recommended daily intake, which is 30 to 100 mcg. Make sure to cook eggs well to avoid the interference of avidin, a protein in the white that can hinder biotin absorption.

 

Salmon:

Rich in good Omega-3 fats, salmon is a healthy food par excellence, containing a significant amount of biotin, making it ideal for skin and hair health. It can be smoked, baked, grilled, or even raw (sushi, sashimi, carpaccio). Prefer fresh salmon.

 

Liver:

If you consume meat, it is very likely you have biotin in abundance. Poultry and red meats are excellent sources. The richest in biotin, however, is liver: 75 grams of beef liver provide 31 mcg of vitamin B7. Chicken livers are also excellent sources and can be rediscovered as a risotto ingredient, for example.

 

Soybeans:

Legumes, rich in protein and fiber, are sources of biotin. Be sure to include lentils, beans, chickpeas, fava beans, and peas in your menu. Soybeans are among the richest—try them in the form of tofu, miso paste (great for seasoning rice, barley, or soups). Miso can also be used to enrich vegetable, fish, and meat dishes.

 

Sunflower Seeds:

The star of this category, sunflower seeds are very rich in biotin, containing 2.6 mcg per 20 grams, excellent for promoting hair health. Almonds, nuts, and seeds as snacks can become a very healthy habit. Chewed or sprinkled on salads, they are a fantastic source of minerals, good fats, and vitamins, including vitamin B7.

 

Mushrooms:

Mushrooms like funghi are low in calories and have antioxidant and anti-inflammatory properties. Their biotin content is relevant (70 grams contain 5.6 mcg), helping in the mission for “healthy hair.” They can be added to a variety of dishes, such as salads, classic risotto, soups, grilled or baked dishes.

 

Sweet Potatoes:

Sweet potatoes are rich in beta-carotene, vitamin C, and a variety of minerals. These nutrients are among the richest in biotin plants. Excellent for hair and skin, they can be consumed mashed, baked with a pinch of rosemary, or fried, which is healthier than classic potatoes.

 

Avocado:

Avocado is an authentic beauty food, rich in monounsaturated fats and vitamin E, nourishing the skin and hair. Adopt the trendy avocado toast for breakfast, or dip carrot or celery sticks in guacamole.

 

Spinach:

Spinach is the leafy green vegetable par excellence, rich in nutrients like vitamins A and C and antioxidants like lutein. They also contain a good amount of biotin. It can be consumed in salads to reap its anti-aging benefits.

 

Broccoli:

Broccoli is a health elixir that should be consumed regularly. It has antioxidant, anti-inflammatory, and anticancer properties and contains biotin beneficial for hair and skin health. When consumed with salmon, it provides a concentrated dose for hair health.

 

Tuna:

Tuna is a source of amino acids and healthy fats, providing a good amount of biotin. It can be added to salads, pasta, and sandwiches. To extract the maximum biotin, it is better to consume it fresh, but canned tuna is acceptable if it is of good quality and preserved in extra virgin olive oil.

By jbanaggia