By Ranita Ray
Biotin, also called vitamin B7 or vitamin H, is crucial in promoting hair, skin, and nail health. It is better to get biotin from natural sources than supplements. Here are 10 foods rich in biotin that can help promote healthy hair growth
With approximately 1.5 mcg of biotin per ounce, almonds are an excellent protein source and a great snack for promoting healthy hair growth.
A single egg contains approximately 10 mcg of biotin, including the yolk, an excellent nutrient source. Eggs are also a valuable protein source for healthy hair growth.
A cup of cooked sweet potatoes offers around 2.4 mcg of biotin, equivalent to 8% of the recommended daily intake. They are high in antioxidants that can protect hair against damage.
It is high in biotin. One cup of cooked cauliflower can provide approximately 1.5 mcg of biotin, equivalent to 5% of the recommended daily intake.
Two tablespoons of peanut butter can provide approximately 0.4 mcg of biotin, which may not seem like much but can still contribute to your daily biotin needs.
Consider oats, barley, and quinoa. One cup of cooked oatmeal can provide approximately 1.4 mcg of biotin, equivalent to 5% of the recommended daily intake.
A single avocado can supply around 6 mcg of biotin, which is 20% of the recommended daily intake. Avocado also offers healthy fats that nourish and hydrate hair.
A cup of cooked spinach provides about 7 mcg of biotin, which is approximately 24% of the suggested daily intake. Spinach is also an abundant source of antioxidants.
With approximately 2.6 mcg of biotin per ounce, sunflower seeds are an excellent dietary source. They are also rich in antioxidants that keep hair healthy and strong,
A 3-ounce serving of salmon provides around 5 mcg of biotin. Salmon is abundant in omega-3. These fatty acids support scalp health and healthy hair growth.