You’re in the right spot if you’re looking for biotin rich foods for hair growth! Biotin, also known as Vitamin B7, is required for thick, strong, and healthy hair. Studies show that biotin shortage can cause hair thinning and breakage. So, including foods rich in biotin in your diet is vital.
The encouraging news for Indians is that several of our common foods are naturally abundant in biotin. From protein-rich cereals and seeds to nutritious eggs and dairy, these foods not only improve hair health but also support radiant skin and tough nails.
Furthermore, vegetarian-friendly choices, including spinach, sweet potatoes, and mushrooms, allow you to meet your daily biotin requirement effortlessly.
Should you have hair fall or simply want longer, shinier hair, including biotin-rich foods daily will really help. So, keep tuned as we discuss the finest natural sources of biotin and simple ways to integrate them into your diet!
What Is Biotin?
According to the Nutrition Source, Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in maintaining healthy hair, skin, and nails.
It acts as a coenzyme in various metabolic processes, aiding in the synthesis of fatty acids, amino acids, and glucose, which are essential for overall health and well-being.
The Role Of Biotin In Hair Follicle Nourishment
Since it serves a pivotal function in fortifying hair follicles, improving scalp condition, and increasing hair growth, Biotin (Vitamin B7) is absolutely vital for hair health. Biotin helps nourish your hair by way of the following mechanisms:
1. Increases Keratin Generation
- The main structural protein of hair is keratin. Biotin aids in its synthesis.
- Higher keratin levels further result in stronger, shinier, and more resilient hair strands.
- According to the National Library Of Medicine, Biotin’s function in protein synthesis, specifically in keratin production, explains its contribution to healthy nail and hair growth.
2. Grows Hair Follicle Function
- By increasing blood flow to the scalp, biotin guarantees hair follicles get the necessary nutrients and oxygen.
- This also supports fresh hair growth and lessens hair thinning.
- Studies indicate that people losing their hair usually have less biotin.
3. Strengthens Hair Strands and Reduces Breakage
- Reducing hair break and split ends, biotin stops hair from becoming brittle and weak.
- A lack could cause brittle, lifeless hair that breaks readily.
4. Supports Fatty Acid Metabolism for Scalp Health
- Vital for a well-hydrated and well-fed head, fatty acid metabolism is also helped by biotin.
- The perfect environment for hair growth is created by a good scalp that lowers irritation, dryness, and dandruff.
5. Safeguards From Hair Loss
- Biotin deficiency in some people might lead to cause alopecia (hair loss).
- A study by NCBI reported 18 cases where biotin supplementation improved hair and nail growth, with all patients having an underlying deficiency.
- While biotin deficiency is rare, ensuring an adequate intake through diet can help prevent hair thinning, breakage, and loss.
What Are The Signs Of Biotin Deficiency?
According to the NIH, Biotin deficiency, though rare, can manifest through various symptoms, including:
- Hair Thinning and Loss: Noticeable reduction in hair volume and increased shedding.
- Brittle Nails: Nails become fragile, leading to frequent splitting and breaking.
- Dry Skin: Skin may appear scaly and lack moisture.
Other symptoms can include conjunctivitis, muscle pain, and neurological issues such as lethargy and hallucinations.
Daily Biotin Intake Recommendation For You
Age and physiological condition determine the advised daily amounts of biotin. An Adequate Intake (AI) level of 30 micrograms per day is advised for adults aged 19 years and older, including pregnant women.
To meet elevated nutrient demands associated with lactation, women who are lactating should increase their daily intake to 35 micrograms.
So, the average daily recommended amounts are listed below as per the National Institutes Of Health:
| Life Stage | Recommended Amount |
| Birth to 6 months | 5 mcg |
| Infants 7–12 months | 6 mcg |
| Children 1–3 years | 8 mcg |
| Children 4–8 years | 12 mcg |
| Children 9–13 years | 20 mcg |
| Teens 14–18 years | 25 mcg |
| Adults 19+ years | 30 mcg |
| Pregnant teens and women | 30 mcg |
| Breastfeeding teens and women | 35 mcg |
Preserving proper biotin levels by means of a balanced diet high in biotin-rich foods, including eggs, nuts, seeds, and particular vegetables, is crucial for supporting hair health and avoiding deficiency-related problems.
Connect with our registered dietitians today to get a personalized biotin-rich diet plan to improve your hair and overall health!
Supplements Vs. Natural Biotin Sources – What’s Better?
Although both biotin supplements and natural food sources can support hair growth, their efficacy relies on personal requirements and health status.
Natural Biotin Sources: The Healthier Alternative
- Better Absorption & Additional Nutrients: Biotin-abundant foods include eggs, nuts, seeds, and leafy greens, providing essential vitamins and minerals supporting general hair health.
- Balanced Nutrient Intake: Unlike supplements, whole foods prevent excessive biotin intake, which can interfere with lab test results and cause imbalances.
- Supports Overall Health: A diet high in biotin-containing foods naturally supports metabolic, skin, and nail health. You should also consume DHT blocker foods to avoid hair loss.
Biotin Supplements: When Are They Required?
- Deficiency Cases: Studies indicate that biotin supplementation is beneficial for people suffering from biotinidase deficiency or those with inadequate absorption.
- For Hair & Nail Conditions: A review published in Skin Appendage Disorders (2017) found that biotin supplements improved hair and nail growth only in individuals with an underlying deficiency.
- Potential Risks: Excessive biotin intake may lead to inaccurate thyroid and cardiac test results, as per the U.S. Food & Drug Association.
For most people, natural food sources are the best way to maintain healthy biotin levels. Supplements should only be used when a deficiency is diagnosed or under medical supervision.
Top Biotin Rich Foods For Hair Growth
Biotin, or Vitamin B7, is essential for hair health as it helps in keratin production and strengthens hair follicles. While biotin supplements are widely marketed, scientific studies show that a deficiency in biotin is rare, and a well-balanced diet provides enough biotin naturally. So, what foods contain biotin?
So, below are some of the best food sources of biotin, categorized into vegetarian and non-vegetarian options for healthy, strong hair:
Vegetarian Biotin Rich Foods For Hair Growth
1. Nuts and Seeds
- Almonds: 1.5 mcg per ¼ cup
- Sunflower Seeds: 2.6 mcg per ¼ cup
- Walnuts: 9.5 mcg per 100g
- Peanuts: 5 mcg per ¼ cup
How They Help: According to the National Institutes Of Health, nuts and seeds contain healthy fats, protein, and biotin that help strengthen hair follicles and prevent breakage.
2. Legumes (Beans, Lentils, Peas)
- Soybeans: 19.3 mcg per ¾ cup
- Peanuts: 5 mcg per ¼ cup
- Lentils: 1.5 mcg per ½ cup
How They Help: As per Sisneo Bioscience, legumes and soy products are rich in protein and biotin, boosting keratin production and supporting scalp health.
3. Whole Grains
- Oats: 0.2 mcg per cup
- Whole Wheat Bread: 0.02 mcg per slice
- Brown Rice: 0.24 mcg per 100g
How They Help: According to the International Society of Hair Restoration Surgery, whole grains like wheat and oats provide fiber, biotin, and other B vitamins that nourish hair and promote scalp circulation.
4. Vegetables
- Sweet Potatoes: 2.4 mcg per ½ cup
- Mushrooms: 2.6 mcg per ½ cup
- Spinach: 0.5 mcg per ½ cup
- Carrots: 0.4 mcg per ½ cup
How They Help: Research says that vegetables like sweet potatoes are full of vitamins, minerals, fiber, and carotenoid antioxidants. They’re also one of the best vegetable sources of biotin.
5. Dairy Products
- Milk: 0.3 mcg per cup
- Cheese (Cheddar): 0.4 mcg per ounce
- Yogurt: 0.2 mcg per cup
How They Help: According to the ISHRS, dairy products supply protein, biotin, and calcium, all of which contribute to hair strength and growth.
6. Fruits
- Avocados: 1.85 mcg per whole avocado
- Berries: 0.5 mcg per ½ cup
- Oranges: 0.3 mcg per medium orange
How They Help: According to News Medical, fruits like bananas, avocados, raspberries, etc. contain biotin. These are rich in antioxidants, nourish the scalp, and also prevent dryness.
Non-Vegetarian Biotin Rich Foods For Hair Growth
1. Eggs
- Cooked Eggs: 10 mcg per egg
How They Help: According to the Egg Info, Biotin from eggs contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function.
2. Fish & Seafood
- Salmon: 5 mcg per 3-ounce serving
- Tuna: 0.6 mcg per 3-ounce serving
How They Help: The National Library Of Medicine says that fish also contains biotin, omega-3 fatty acids, and vitamin D, crucial for hair growth.
3. Meat (Chicken, Beef, Pork)
- Beef Liver: 30.8 mcg per 3-ounce serving
- Pork Chops: 3.8 mcg per 3-ounce serving
- Chicken Breast: 0.6 mcg per 3-ounce serving
How They Help: The Indian Association of Dermatologists says that chicken and lean poultry are rich in protein, zinc, iron, and B vitamins, such as biotin, which support hair health.
So, all these are foods good for hair, and you must add them to your daily diet to maintain healthy hair and skin.
Connect with our registered dietitians today to get a personalized biotin-rich diet plan to improve your hair and overall health!
Indian Biotin-Rich Recipes For Hair Growth By Fitelo
Wondering how to add biotin to your diet plan? Worry not! Here, we are sharing some tasty and healthy recipes that will give your body a good amount of this nutrient. Try them today!
1. Biotin laddu
2. Almond Banana Smoothie
3. Sweet Potato Chaat
4. Baked Chicken Recipes
5. Egg Bhurji Roll
How To Maximize Biotin Absorption In Your Body?
Supporting hair growth, metabolism, and overall health, Biotin (Vitamin B7) is a water-soluble vitamin for you. Still, some elements can either promote or impede its absorption. Here’s how to maximize your biotin intake effectively:
1. Eat Biotin-Rich Foods with Balanced Nutrients
- Include nuts, seeds, eggs, whole grains, and lentils as your natural sources of biotin.
- To help absorption, combine biotin-rich foods with healthy fats like avocado, coconut, and ghee.
- To help biotin produce keratin for hair and nails, provide protein sources, including paneer, dal, and lean meats. Also, consume keratin-rich foods to boost your hair health.
2. Steer Clear of Raw Egg Whites
- According to Science Direct, raw egg whites contain avidin, a biotin-binding protein that stops its absorption.
- Cooking eggs neutralizes avidin, allowing the body to absorb biotin efficiently.
3. Keep A Sound Gut For Improved Nutrient Uptake
- Strong gut microbiomes enable natural biotin synthesis.
- Supporting gut health, eat probiotics (yogurt, fermented foods including idli, dosa, kanji).
- Lower processed foods, artificial sweeteners, and alcohol might negatively impact absorption.
4. Verify Sufficient Stomach Acid Levels
- Stomach acid helps release biotin from food. Low acid levels (due to acid reflux medications or poor diet) can reduce absorption.
- Include fermented foods, apple cider vinegar, or lemon water to aid digestion.
5. Cut down on Drinking and Smoking
- Biologically, metabolism disrupted by too much alcohol and smoking causes deficiency over time.
6. Avoid Overuse of Antibiotics
- Long-term antibiotic use can destroy gut bacteria that support the creation and absorption of biotin.
- After taking an antibiotic, include fiber-rich meals and also probiotics to help gut health.
7. Combine Biotin with Other B Vitamins
- Biotin is most effective when taken alongside other B-complex vitamins, including B6, B12, folic acid, and niacin.
- Add millet, spinach, bananas, almonds, and dairy products for a natural energy pick.
Following these guidelines will help you to guarantee better biotin absorption and optimize its effects on general health, hair, and skin.
Bottomline
An important nutrient with a major influence on overall well-being, skin nutrition, and hair health is biotin (vitamin B7). Making sure you have a biotin-rich diet can help hair follicles to resist thinning and promote healthier growth. You can also try these hair care tips for their maintenance.
Here are the key takeaways:
- Biotin’s Role In Hair Development: It can improve scalp circulation, strengthen hair follicles, and increase keratin production. Thus, Biotin helps reduce hair loss and breakage. Additionally, aiding fatty acid metabolism, it sets perfect circumstances for hair development.
- Signs of Biotin Deficiency: Among these symptoms are dry skin, hair loss, fragile nails, and tiredness. People with poor diets or malabsorption problems—though they are less common—are in greater danger.
- Recommended Daily Biotin Consumption: Lactating mothers need 35 mcg daily, while adults need 30 mcg. Preventing deficiency-related problems starts with guaranteeing enough intake via diet.
- Natural vs. Supplemental Biotin: Whole foods offer more nutrients and better absorption, while supplements help only for identified deficits. Excessive supplement usage could result in lab test errors. You can also try using rosemary oil to prevent hair loss.
- Best Biotin Rich Foods For Hair Growth:
- Vegetarian: Nuts, seeds, legumes, whole grains, biotin rich vegetables (sweet potatoes, spinach, mushrooms), dairy, and fruits like avocados and berries.
- Non-Vegetarian: Eggs, fish (salmon, tuna), and meats (beef liver, chicken, pork).
- Maximizing Biotin Absorption: Support gut health with yogurt and fermented foods, and avoid raw egg whites (which include avidin), to maximize biotin absorption. Also, combine biotin-rich foods with healthy fats and proteins; restrict alcohol, smoking, and antibiotics to avoid nutritional loss.
Rather than relying on supplements, optimizing natural sources and improving Biotin absorption will help you achieve the best results for your hair and health.
For the best guidance and results, connect with our Fitelo experts. They can help you with a personalized diet plan to help you naturally grow hair.
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Frequently Asked Questions
Which Are The Top Biotin Rich Foods For Hair Growth?
Foods rich in biotin include eggs, nuts (almonds, walnuts), seeds, sweet potatoes, mushrooms, dairy, avocados, and fish like salmon.
Which Food Grows Hair Faster?
Protein-rich foods like eggs, lentils, nuts, fatty fish, and leafy greens support keratin production, boosting hair growth and strength.
How Can I Increase Biotin In My Hair Naturally?
Eat biotin-rich foods like nuts, seeds, eggs, dairy, and whole grains while maintaining gut health with probiotics for better absorption.
How Much Biotin Is In 10 Almonds?
Ten almonds provide approximately 0.4–0.6 mcg of biotin, supporting hair and skin health when included in a balanced diet.
Does Curry Leaves Contain Biotin?
Yes, curry leaves contain biotin along with essential nutrients like iron, calcium, and antioxidants that promote hair health.
Contact Us
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
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