WHAT IS BIOTIN?
Biotin is a member of the Vitamin-B complex family. It is also known as Vitamin B7 or Vitamin H. It is a water-soluble vitamin. But Biotin For Hair Growth? While this is not new information, but what’s new is that biotin can be the answer to all your hair loss troubles.
WHAT ARE THE CAUSES FOR HAIR FALL?
- High stress levels
- Hormonal imbalance
- Unhealthy diet
- Overlooked dandruff problem
- Protein deficiency
- Iron deficiency
- Vitamin B6 and folic acid deficiency
- Autoimmune diseases
- Overuse of hot styling tools
HOW IS BIOTIN RELATED TO HAIRFALL?
Biotin stimulates keratin production.
So, now, what is keratin?
Keratin is a protein that makes up your hair, skin and also nails.
Biotin thus is an integral part of hair health that increases follicular growth that gives you nice and thick hair. Also, Biotin being water-soluble is not stored in the body for long. Biotin thus needs to be provided through the diet.
So if you find hair on your towel, your pillows or your rubber band and comb, it is indicative of biotin deficiency in the body.
IS BIOTIN SUPPLEMENTATION REQUIRED?
Biotin is a common over-the-counter supplement. Moreover, the supplements of this B family vitamin are often marketed as a healthy hair growth supplement. But the question here arises “Are supplements necessary?”
So, let’s answer this question by understanding what a supplement is.
Supplements as the name suggests, are substances that add value to already existing natural foods and also are not meant to replace naturally occurring foods.
Thus this might give rise to the question of why do we have Biotin supplements then?
Biotin supplementation comes into the picture when-
- Certain diseases cause biotin deficiency in the body.
- Also, Food can’t fulfill requirements alone.
Under these conditions, supplements are recommended by doctors and healthcare providers. Hence, if you wish to take these make sure to consult your physician or dietitian before doing so.
Thus, for those without any deficiencies out there, food alone will suffice 🙂
DIETARY SOURCES OF BIOTIN
Now this leaves us with the question what are the best sources of biotin?
So, let’s answer that in the descending order of biotin content per 100 g.
Egg yolk, raw- 65.22 mcg
Egg yolk, boiled- 58.43 mcg
Oyster Mushroom- 22.51 mcg
Flaxseed- 21.25 mcg
Paneer, Cow Milk’s- 21.04 mcg
Khoa- 20.39 mcg
Egg, raw- 18.24 mcg
Walnut- 13.05 mcg
Pista- 11.82 mcg
Button Mushroom- 9.23 mcg
Capsicum, Red- 5.47 mcg
Methi leaves- 4.82 mcg
Elaichi, black- 4.76 mcg
Capsicum, Green- 4.59 mcg
Drumstick- 4.29 mcg
Coriander leaves- 4.17 mcg
Spinach- 4.14 mcg
Peas, boiled- 4.04 mcg
Black pepper- 3.49 mcg
Sesame seeds- 3.06 mcg
Papaya- 3.05 mcg
Cucumber- 2.97 mcg
Orange- 2.88 mcg
Garlic, single clove- 2.85 mcg
Litchi- 2.8 mcg
Onion- 2.61 mcg
Radish- 2.65 mcg
Figs- 2.64 mcg
Cashew nuts- 2.58 mcg
Thus, isn’t it interesting how your hair fall solutions lie in the heart of your kitchen waiting to be embraced?
A number of health issues can be cured or even prevented by bringing about simple changes in your diet. Adding to that, something as common as hair fall too finds its solution in your kitchen. Thus, supplementation of vitamins like biotin is not necessary as this vitamin is abundantly available in food. However, if you wish, you can consume supplements after consulting your doctor.
For all who love reading; checkout :
Hair growth friendly recipes
- Mushroom spinach omelette
- PINEAPPLE SMOOTHIE RECIPE
- Green Smoothie Recipe
- Chicken and Basil stir fry recipe
Good things come in small packages – the same is true of chia seeds which belong to the mint family. They are also extremely small yet power-packed with nutrients and minerals. Thus, read this post till the end to know its pros and all the benefits you can relish.
Looking for a massive transformation? So, for any query or in case you are looking for online nutrition consultation, reach out to us at +919402850007.
Please make sure to consume Biotin for hair growth under the guidance of a dietitian/nutritionist.