Biotin, also known as vitamin B7, is a water-soluble vitamin in the vitamin B group, playing an important role in metabolism, neurological activity, digestion and cardiovascular disease. In particular, biotin has the effect of keeping hair, skin and nails healthy.
Biotin helps reduce hair loss, improve protein synthesis as well as the structure of keratin - the protein that forms hair, skin and nails. Normally, the body can absorb enough biotin from the diet. However, in case of shortage, supplementation from food or tablets is also a necessary choice.
Foods rich in biotin should be supplemented daily
Nuts: Almonds, walnuts, peanuts, cherries, and sunflower seeds are a rich source of biotin. Specifically, 1/4 cup of almonds contains about 1.5 mcg of biotin, while sunflower seeds in the same amount can provide 2.6 mcg.
Salmon: Not only is omega-3 fatty acid rich in moisturizing the scalp and hair, salmon also supplements biotin, contributing to the nourishment of strong hair from the roots.
Eggs: As one of the best sources of natural biotin, eggs also contain vitamins A, D, E, B12. Vitamins D and E promote hair growth, vitamin A supports sebum production to keep the scalp moist, thereby limiting breakage.
Avocado: This fruit rich in vitamins C and E is not only good for the skin but also strengthens hair. 100g of avocado can provide 3.2 - 10g of biotin. Vitamin C stimulates collagen production for hair, while vitamin E repaires damaged scalp.
Sweet potatoes: Half a cup of cooked sweet potatoes contains about 2.4 mcg of biotin, which is also rich in beta-carotene and vitamin A, which support the natural production of sebum for hair.
Mushrooms: 20 small mushroom hats contained up to 2.6 mcg of biotin, equivalent to 10% of daily requirement. A cup of diced mushrooms can provide 5.6 mcg of biotin, making it an ideal choice for a nutritious menu.
Bananas: In addition to fiber, potassium, and vitamin B, bananas also contain biotin, although they only account for about 1% of the recommended daily value (0.2 mcg per fruit).
Beans: Soybeans are the richest source of biotin, with 19.3 mcg in 3/4 cups (accounting for 64% of the recommended daily value).
To have healthy hair, limit breakage and stimulate hair growth, you should maintain a diet rich in biotin combined with supplementation with foods rich in omega-3, vitamins A, C, D, E. This is a natural, safe and sustainable solution for hair and scalp health.
