There are various factors that can cause a halt or decrease in hair growth, including age, hormones, genetics, environmental factors, and stress. However, it is crucial to note that insufficient nutrition can also significantly contribute to hair loss or inadequate hair growth. You may have come across claims about the effectiveness of biotin-rich foods in promoting hair growth. Deficiency in biotin can cause issues with the nervous system, skin, hair, and nails. 

Although many people take biotin to enhance the health of their hair and nails, there is limited evidence to support this claim in most cases. While the gut can produce some biotin, the extent to which the body can absorb it remains uncertain.

Biotin can be found in various foods such as egg yolk, liver, avocado, and certain vegetables. Additionally, it is available in supplement form. Here's how foods that are abundant in biotin promote hair growth:

Biotin plays a dual role in improving hair health by reducing hair fall and also facilitating natural hair regrowth. This essential nutrient aids in preventing hair loss. It is present in numerous hair care products, such as shampoos, conditioners, creams, and hair oils. Incorporating these products into your hair care routine can enhance the quality, shine, and thickness of your hair. Biotin contributes to the production of amino acids, which form the foundation of keratin, the primary protein in hair. By doing so, biotin strengthens your hair.

Foods that are rich in biotin provide nourishment to your hair by facilitating the transportation of nutrients and oxygen to the hair follicles. Additionally, biotin safeguards your hair from damage.

You can obtain biotin from a variety of food sources. Alternatively, dietary supplements are available as another means of consuming this essential nutrient.

Foods rich in biotin

Broccoli

Considered one of the most nourishing vegetables, broccoli boasts high levels of dietary fibre, as well as vitamins A and C. Additionally, it serves as an excellent source of biotin. Enjoy it in its raw form alongside some hummus for a refreshing snack, or transform it into a hearty and nutritious soup for a satisfying meal.

Sweet Potato

When it comes to promoting hair growth, sweet potatoes rank among the top foods rich in biotin. A serving of 125 grams of cooked sweet potato provides approximately 2.4 mcg of biotin. You can savour them baked or steamed as a snack, or get creative by turning them into delightful patties for flavorful veggie burgers.

Liver and other meats

Biotin can be obtained from various foods and supplements. Including liver in your diet can significantly increase your biotin intake. A 3-ounce serving of cooked beef liver contains approximately 31 micrograms (mcg) of biotin. Other organ meats like the kidney are also beneficial sources.

Spinach

When you consume half a cup of boiled spinach, you receive 0.5 mcg of biotin. Additionally, this vibrant leafy vegetable is abundant in iron, calcium, folic acid, and various other nutrients.

Cauliflower

A single serving of cauliflower provides approximately 17 mcg of biotin, making it a valuable source of this essential vitamin.

Legume

Lentils, peas, and beans are exceptional sources of protein and other vital nutrients, including biotin. Among all legumes, peanuts and soybeans boast the highest biotin content.

Mushrooms

Rich in various micronutrients, mushrooms offer numerous health benefits. Incorporate canned or fresh mushrooms into your recipes to add a healthy dose of biotin. Just 70 grams of button mushrooms can provide you with 5.6 mcg of biotin.

Eggs

Whether scrambled or hard-boiled, eggs are packed with B vitamins and other essential nutrients. The egg yolk, in particular, is an abundant source of biotin. Consuming one whole cooked egg can give you approximately 10 mcg of this important vitamin.

Cheese

When it comes to foods that promote hair growth, cheese stands out as a biotin-rich option. Opt for blue cheese or camembert to maximise your intake of this nutrient.

Nuts

When it comes to biotin, nuts and seeds are typically considered beneficial sources, although the specific vitamin content may vary. Almonds, peanuts, walnuts, and pecans are among the nuts that offer biotin. For instance, a quarter-cup of roasted almonds provides approximately 1.5 mcg of biotin. Similarly, a quarter-cup of roasted sunflower seeds contains around 2.6 mcg of biotin.

Conclusion

The majority of people typically obtain an adequate amount of biotin through their regular dietary intake. While a deficiency in biotin is uncommon, certain circumstances such as pregnancy, breastfeeding, and other factors can elevate the risk. To guarantee a satisfactory biotin intake, you can incorporate biotin-rich foods into their diet. Excellent sources of this vitamin include liver, eggs, avocados, nuts, and seeds.