Biotin rich foods for hair loss and healthy hairs.

20 Foods High in Biotin for Healthy Hair and Nails

A biotin deficiency doesnt occur very often, but not getting enough can leave your hair and skin
in less than optimal condition. Getting enough biotin can also mean an increased metabolism,
balanced blood glucose levels, and is simply one of the B Vitamins that you dont want to be
without for too long. Luckily its pretty easy to stay topped up on it, and very rarely will the
average person run a shortage.
20 Foods High in Biotin- for healthy hair and nails.
mushrooms are high in biotin
1. Mushrooms
Mushrooms are a healthy food overall, but if youre concerned about your Biotin levels, you may
want to be sure to include mushrooms in your cooking, or gravitate more towards menu items
that include them. In addition to being a good source of Biotin, they bring with them a mix of
healthy nutrients and minerals, and shouldnt be overlooked as a healthy food. Try different
types of mushrooms to see which you like best. Serving Size (100 grams), 38 calories, 19% RDA
of Iron.

2. Tuna
Tuna is rich in Biotin, and also has plenty of other health benefits that make it worth adding to
your diet a few times a week. You dont want to consume too much of it, as many health experts
say the mercury it contains can become a problem with frequent consumption. Its a great source
of protein and omega-3s as well so it does a lot for your body and your overall health goals.
Serving Size (100 grams),184 calories, full days supply of Vitamin B12.

3. Turkey
Not only is turkey a great way to get protein to help build lean muscle, its a source of Biotin and
is one reason why most Americans do not run a Biotin deficit. As long as youre sticking to
skinless boneless turkey breast thats been roasted youll be keeping the fat down, making this
part of a healthy diet. Thats why youll see turkey included on some of the most popular diet
plans. Serving Size (100 grams), 104 calories, 18g protein.
4. Avocados
Avocados are full of so many vitamins, minerals, and other healthy things like protein and fiber,
that its no surprise that you can use them for added Biotin. They provide a good portion of
healthy fat as well, both monounsaturated and polyunsaturated, so no matter how you use them,
in a recipe, on a salad, or on their own, youre going to get a good boost of nutrition. Serving
Size (100 grams), 160 calories, 485mg of potassium.

swiss chard

5. Swiss Chard
Swiss chard often gets overshadowed by other leafy greens like spinach and kale, but its every
bit as healthy and can help you keep your Biotin levels where you want them. In addition to all
of the Vitamin A they provide, theyre also full of fiber, magnesium, and Vitamin C. Its an all
around good-for-you green that you can use in salads and smoothies for better health. Serving
Size (100 grams), 19 calories, full days supply of Vitamin A.

6. Eggs
The debate still goes on as to whether eggs are good for you or not. Some say they are, some say
they arent, and other go back and forth on the healthiness of the yolk compared to the white. But
one thing is certain, and that is that eggs provide you with Biotin, so if youre looking to up your
levels you may want to consider eating them. They also provide protein and other nutrients, as
well as cholesterol. Serving Size (100 grams), 155 calories, 13g protein.

7. Salmon
Salmon often gets praise for its high levels of protein and omega-3 content, and its true that 20%
of salmon is all protein. Youll often see salmon used in sushi rolls, and it is also used as a main
dish all by itself, served with a side of asparagus or broccoli as well as basmati rice or quinoa
makes a complete meal. Many health experts suggest eating salmon multiple times per week for
its anti-inflammatory properties. Serving Size (100 grams), 208 calories, 20g protein.

8. Sunflower Seeds
This snack usually seen being consumed on the baseball diamond is actually a great source of
minerals like magnesium, and vitamins like Biotin. Try to eat them raw so that youre not getting
the added fat and calories that come with dry roasted sunflower seeds. Buying organic is also a
good idea, since conventional seed farming involves the use of plenty of chemicals. Serving Size
(100 grams), 584 calories, 81% RDA of magnesium.

9. Liver
Eating beef liver is not quite the same as eating beef, as it has loads more minerals in it, as well
as additional vitamins, depending on the cut. You can be sure that youre getting a good boost of
Biotin when you eat liver. Its also a rich source of iron and magnesium but perhaps not as
readily available as some beef. Visiting a butcher shop may be your best bet. Serving Size (100
grams), 516 calories, 4g total fat.

peanut butter

10. Peanut Butter

If you love the taste of peanut butter youll be happy to learn that its helping you stay on top of
your Biotin needs. It is packed with protein, but can also provide a large number of calories in
just a small amount. In his book The Abs Diet, author David Zinczenko lists peanut butter as a
superfood and shows how to incorporate it more into a healthy diet, using it as a tasty additive to
nutritious smoothies. Serving Size (100 grams), 589 calories, 24g protein.

11. Cheese
Cheese usually gets the ax when it comes to diet plans because of its high fat, cholesterol, and
sodium content. When used sparingly it can be a good source of Biotin, as well as being high in
calcium and Vitamin B12. While its best not to overdo it with cheese, it can sometimes be hard
to avoid it since it shows up in so many different recipes and menu items. Serving Size (100
grams), 402 calories, full days supply of calcium.
12. Cauliflower
Cauliflower is a very versatile food that you may want to start eating more of, not just
because it contains Biotin, but because its a cruciferous vegetable known to help with
diseases like cancer and heart disease. Try using it as a way to make mashed
potatoes or even replacing your standard pizza crust with one made out of cauliflower
to avoid gluten. Serving Size (100 grams), 25 calories, 80% RDA of Vitamin C
13. Whole Wheat Bread
Whole wheat bread is often considered a healthier substitute for white bread, but these
days it is also being held under the microscope because of the gluten it contains. Be
that as it may, its also a good source of Biotin and can help you reach your grand total
for the day. Its a surprising source of protein as well as iron, but can also be trouble on
a carb conscious diet. Serving Size (100 grams), 270 calories, 10 grams protein.
14. Sardines
Sardines dont enter the menu too often, but they should be reconsidered as a go-to
food source. Theyre packed with omega-3s and they provide a good amount of protein,
as well as other vitamins and minerals like Biotin. They tend to contain a bit more fat
than other fish, so youll want to keep your portions in check. You may have to be
creative to figure out how to eat more sardines, but it would be worth it. Serving Size (100
grams), 208 calories, full days supply of Vitamin B12

15. Berries
No matter which type of berry you go with, chances are high that youll be taking a big
step towards getting enough Biotin. The added bonus is that most berries like
blackberries, blueberries, and strawberries are high in antioxidants, which can help you
stay healthy and ward off things like cancer and heart disease by protecting you from
free radical damage. Serving Size (100 grams), calories vary, rich source of vitamins.
16. Almonds
Almonds make a great anytime anywhere snack and since they provide such a nice
crunch they can help you kick junk food cravings like potato chips. Theyre an excellent
source of Biotin, have plenty of calcium, as well as healthy fats. Just be sure to keep
your portions to a handful, since these can pack a lot of calories into a small
portion. Serving Size (100 grams), 576 calories, 72% RDA of calcium.
17. Bananas
Bananas are always suggested as a way to get your potassium needs met, but they can
also be used to get more Biotin. Highly portable and naturally wrapped, these are a
great way to get an energy boost during the day because of that potassium. They also
have fiber to help you out with your digestion, and can be used in a number of recipes,
as well as smoothies for added sweetness. Serving Size (100 grams), 89 calories, 358mg
of potassium.
18. Pork
Pork may not rank high on the list of healthiest foods, but it does contain Biotin in larger
amounts than other foods, and made out list. If you select lean cuts of pork youll
sidestep the fattier pieces and get a good dose of protein, while keeping calories down
as well. Serving Size (100 grams), 179 calories, 22g of protein.
19. Soybeans
Soybeans are a rich source of Biotin, as well as key health factors like protein and fiber.
They are often used as a meat substitute in vegetarian cuisine, and there are many
ways to prepare it, include tofu and tempeh. This makes it a good source of Biotin for
vegetarians and vegans looking to maintain health Biotin levels. Serving Size (100
grams), 173 calories, 17g of protein.
20. Beef
The slogan for beef is that its whats for dinner and if youre trying to keep your Biotin
levels steady its not such a bad idea. In addition to a respectable amount of protein and
other minerals, its also provided you with Biotin. As long as you keep your portion sizes
in check and stick with lean cuts of beef, youll be getting all of these benefits with few
drawbacks. Serving Size (100 grams), 332 calories, 14g of protein

Biotin is a water-soluble, B-complex vitamin. Its found in all living cells and is essential for cellular
metabolism.[1]Biotin is also known as vitamin H, coenzyme R, and vitamin B7. Confusingly, it is also
sometimes called vitamin B8, but this is unofficial and relatively uncommon (B8 more often refers to
inositol). Biotin is used by all living creaturesplants, animals, and even single-celled organisms.

In animals, biotin is essential for metabolizing proteins and converting sugar into usable energy.[2] Its
necessary for hormone production and helps maintain healthy blood sugar levels. Biotin promotes
healthy hair, skin, and nails. Mammals, including humans, cannot synthesize biotin and must obtain
it from dietary sources.

Biotin deficiency is rare but dangerous. The vitamin is crucial for normal fetal development and a
deficiency during pregnancy can result in birth defects.[3] Symptoms of biotin deficiency include brittle
nails, hair loss, muscle pain, nausea, fatigue, anemia, and dry skin.[4]

Not All Sources of Biotin Are Equal

There are two forms of biotin found in living cells: free and protein-bound. The latter is just what it
sounds likebiotin bound to protein. Its mostly found in bacteria and animal cells. Free biotin, which
is not bound to a protein, is more common in plants.[5]

The human body can use both forms of biotin, but free biotin is more immediately bioavailable. With
protein-bound biotin, your body must break the bond to convert biotin into a form it can use. Free-
biotin doesnt require this stepits easily absorbed and utilized in the body. Due to their high free
biotin content, plant-based foods are generally better dietary sources of the vitamin than animal-
based foods.[6]

Protein-Bound Biotin Sources

Many foods contain some biotin, but the concentration in most is negligible from a nutritional
standpoint. Other foods have a very high biotin content. Organ meats, like kidneys and liver, are the
most concentrated dietary source.[4] Milk, dairy products, and seafood are other rich, animal-derived
sources.[7] Although egg yolks have a high concentration of biotin, they also contain a chemical that
interferes with biotin absorption. A diet high in egg whites can actually lead to biotin deficiency.[4]

At Global Healing Center, we strongly recommend a raw, vegan diet, however, we understand that
not everyone will choose this lifestyle. If you must consume animal products, at least opt for organic
whenever possible. This can mitigate, though not eliminate, some of the many health risks
associated with the consumption of meat and dairy.

Plant-Based Biotin Foods

Although many types of animal-sourced food contain biotin, its protein-bound biotin. Plants contain
free biotin, which is more bioavailable. This means that getting enough biotin from a vegan diet is
achievable. Considering the multitude of other health benefits associated with a plant-based diet, its
also the healthiest choice.

As weve only recently begun to understand the importance of biotin, nutritional experts are still
refining accurate methods for measuring biotin concentration in food. As such, estimates of biotin
content vary greatly for some foods and are completely lacking for many others. After exhaustive
research, weve compiled this list of the best biotin foods.

1. Nuts
Although biotin concentration varies by the type of nut, nuts, in general, are one of the best dietary
sources of free biotin. One hundred grams of pecans contains about 28 micrograms (mcg) of biotin;
the same amount of peanuts or walnuts contains almost 37 mcg. Nuts are also a great source of
energy, omega fatty acids, and other heart-healthy nutrients.

2. Sunflower Seeds
Heart-healthy, high in magnesium, and rich in antioxidants, a handful of sunflower seeds makes a
great snack. Theyre also an excellent source of biotin. One hundred grams of sunflower seeds
contains 66 mcg of the vitamin.[8]

3. Legumes
Legumes are another excellent source of biotin, especially green peas. Peas have 40 mcg of biotin
per 100 grams when fresh and 70 mcg when dried; lentils offer 40 mcg of biotin. Even better,
legumes are high in folic acid and enhance digestion.[8]

4. Cauliflower
As a cruciferous vegetable, cauliflower is great for detoxing the liver and its loaded with healthy
nutrients, one of which is biotin.[9] A single serving of cauliflower offers 5% of your daily biotin
requirement. Cauliflower is also high in vitamin C and many other health-promoting
compounds.[10] Not only is it great as a raw snack, but there are also many cauliflower recipes you
can enjoy.
5. Bananas
Generally speaking, most types of fruit are not a very good source of biotin. Bananas are an
exception. One, average-sized, peeled banana (about 100 grams) contains 118 mcg of
biotin.[11] Bananas are also a good source of dietary fiber, potassium, manganese, calcium, iron,
magnesium, phosphorus, and vitamins A, C, and B6.

6. Cereals
Many cereal grains are a good source of biotin. Rice bran has a particularly high concentration, 66
mcg per 100 grams. Barley and oatmeal offer 31 and 24 mcg, respectively.[12]

7. Avocados
Avocados are more popular now than ever before and for good cause. In addition to their many
positive qualities, avocados are also a decent source of biotin. One whole avocado contains 2-6
micrograms of the vitamin, so dont be afraid to have a little more organic guacamole.[3]

8. Other Good Sources of Biotin

There are many other good sources of biotin. Carrots, leafy green vegetables, tomatoes,
raspberries, and mushrooms can all contribute significantly to your daily biotin intake. Yeast also has
an incredibly high biotin content, as do yeast-derived products like whole-grain bread.[11]

Top Biotin Foods

Vegan Food Sources of Biotin

Food Biotin Content (mcg/100 grams)

Sunflower seeds 66

Rice bran 66

Green peas, fresh 40

Green peas, dried 70

Lentils, fresh 40

Peanuts 37

Walnuts 37

Barley 31

Oatmeal 24

Pecans 28

Carrots 25

Cauliflower 17

Mushrooms 16
Avocados 4-12

How Much Biotin Do You Need?

Compared to other vitamins, much is still unknown about biotin. There is currently no official daily
recommended intake of biotin and hypotheses of what it should be vary drastically. The U.S.
National Library of Medicine recommends a daily allowance of as little as 30 micrograms.[13] At the
other end of the spectrum, the National Institutes of Health (NIH) recommends a daily allowance ten
times higher300 micrograms for adults.[14]

Based on my experience, I tend to believe that our biotin requirements are at the high end of that
scale. As a water-soluble vitamin, biotin doesnt accumulate in your body like a fat-soluble vitamin.
That means you need to replenish your supply regularly. If you take in more than you need, your
body will simply excrete the excess biotin through urine. Individual requirements vary, but I
recommend using the following chart as a general frame of reference for your daily biotin intake:[14]

Life Stage Adequate Intake (AI) for Biotin, Daily

Infants 50 mcg

Children under 4 150 mcg

Adults and Children Over 4 300 mcg

Generally speaking, adults need more biotin than children, and pregnant or breastfeeding women
may need more than other adults. Many health conditions or deficiencies influence the amount of
biotin you need. Its best to consult your trusted healthcare professional for guidance with your
personal biotin needs.

4 FOOD GROUPS HIGH IN BIOTIN

Eggs
Eggs are a good source of protein and biotin. Even cooked eggs still maintain an
excellent supply of biotin as well as zinc, iron and other B vitamins. Scrambled eggs
with mushrooms are a great way to benefit, as mushrooms are also a biotin-rich food.
Even if you do not want a whole meal based on eggs, it is very easy to add chopped
hard-boiled eggs to a salad or snack.
Almonds, Nuts and Legumes
Nuts and nut-based butters such as peanut butter are high in nutrients, fiber, protein,
biotin and vitamin E. In particular, almonds are great for a healthy scalp and hair.
Legumes such as black-eyed peas and kidney beans, edamame and stir-dried tofu
make great snacks and are packed with vitamins and minerals including biotin. These
are particularly important for those on a vegetarian diet.
Whole Grains
Nibbling on whole grains such as wheat, oats and barley are a healthy source of biotin
and vitamins and will contribute to a healthy head of hair. Include rice, oats and bulgar
in your meals where possible and start the day with a whole-grain cereal, preferably one
enriched with B vitamins including biotin.
Milk and Meat
Dairy products, meat and oily fish such as salmon and tuna all provide plenty of biotin.
Cheese, yogurt, chicken and liver are particularly high in this nutrient.
Once you are nourishing your hair with biotin-rich foods from the inside, it is only a
matter of time before shiny, healthy hair will follow. Use nourishing hair care products
which do not strip the hair of its sheen, to ensure you are feeding your hair and scalp
from the inside and maintaining it from the outside.

List Of 31 Biotin Rich Foods For Hair Growth Great Foods With Biotin
Biotin is also called vitamin B7, coenzyme R, or vitamin H. It was discovered around seventy years
ago. Since then, it has been dedicated that biotin has a lot of roles inside the body. It is determined
as part of the B complex which is responsible for boosting the hair, skin, liver, nerves, and eyes. The
reason is that biotin is a coenzyme that is responsible for providing energy inside the body by
supporting the body with breaking down fats and carbs and turning them into glucose. It can also
allow working proteins to produce essential amino acids, making it an essential tool in learning about
type-2 diabetes.
Biotin is well-known for you to grow hair at a healthy rate and to deal with dry hair the factor that
can lead your hair to fall out or break. Biotin can help to increase the hair cortex's sustainability so it
is very simple for the hair bulb cells to divide and create the healthy cells that are necessary for you
to create thick hair.

A deficiency of biotin does not occur regularly, but if you do not get this nutrient enought, it can can
leave your skin and hair in lower condition compared to the optimal one. Consuming enough biotin
can also help to increase metabolism, balance levels of blood glucose, and is simply one of
the B Vitamins that you do not want to get a deficiency of it. Fortunately, it is very simple to get the
proper level of it, and very rarely that people get a shortage of this nutrient. Here is the list of the
best and most common biotin rich foods that people should consume in a regular basis for good!
1. Almonds:

This is the very first out on the list of biotin rich foods for hair growth that I would like to introduce in
this entire article and want you and my other readers to learn and make use at home just by
consuming it more regularly.
Almond is actually one out of good foods with biotin and is jam-packed with biotin and other
essential nutrients, such as Vitamin E and protein, which can help to keep your skin smooth and can
stay away of wrinkles. Almond is also an excellent source of monounsaturated fats which can help in
enhancing and improving your skin, hair, and nails and even give them a further boost.
Almond makes a great snack to enjoy anytime, anywhere and because they provide such a nice
crunch, you will be able to get rid of junk food cravings such as potato chips with the help of almond.
Almond is an excellent source of Biotin as well, and it even contains high levels of healthy fats and
calcium. What you need to do is just to make sure that you will keep the portions of almonds to a
handful because you will be able to get a lot of calories just from a small portion. Serving Size (100
grams), 72% RDA of calcium, 576 calories.
2. Carrots:

Carrot contains a good supply of biotin, as well as high levels of beta-carotene, which can help to
improve your general eye health. For this reason, carrot ranks the second place of biotin rich foods
for hair growth that I mentioned in the article today.
Not only good for eyes thanks its beta-carotene content, carrots is also the home of biotin, so try
out!
3. Yeast, Grains:

Yeast and grains are also the best biotin rich foods for hair growth that I would like to introduce in the
entire article today and want you and my other readers to learn and make use so that you can
improve your health well. Nutritional yeast and Brewer's yeast are the excellent dietary sources of
biotin. According to the Linus Pauling Institute, a 7-gram packet of yeast contains 1.4 to 14
micrograms of vitamin H. Whole grains and products made from whole grains provide respectable
levels of vitamin H as well. Consuming just one slice of whole-wheat bread, you will be able to get
about 0.02 to 6 micrograms of biotin. Nuts; for example, walnuts, pecans, peanuts, and almonds are
also good sources of biotin.
4. Cold Water Fish:

Among several different types of fish, cold water fish is one out of the best foods with biotin and it
contains the greatest levels of vitamin H. To get better and higher intake of this nutrient, you can add
more herring, sardines, salmon, tuna, and trout in your diet. They are also very abundant in omega 3
fatty acids the substances that are essential for reducing the concentration of fat in the arteries and
the levels of bad cholesterol as well as improving blood circulation. Thus, this is one of the best and
greatest biotin rich foods for hair growth that people should add to their daily food diet in order to get
better overall health and better health condition.
5. Walnut:

Walnut is also one of the best biotin rich foods for hair growth that are very helpful for hair growth.
This food and other nuts are extremely abundant in fatty acids, so it is advisable that you should add
just a small portion into your daily meals. This would be sufficient to ensure that you are getting all
the antioxidants, zinc, potassium, iron, calcium, and protein that your body needs. Antioxidants are
particularly essential for promoting youthfulness of the body and preventing cell aging as well.
6. Halibut:
Halibut one of the best foods with biotin is a flaky white fish that is absolutely incredible and very
simple to be process into delicious dish. It is a little bit expensive, so save it for a beauty food
splurge if necessary. Similar to salmon, halibut is extremely rich in Vitamin B12, magnesium, biotin,
and omega 3 fatty acids.
Just in case you happen to hate this option, you can take a biotin supplement if necessary. Look for
anything with at least 5,000 mcg to get the greatest effects as possible. Similar to any other B
vitamin, you cannot overdose on biotin, so start out small and progress if you do not want to
concern. This is actually one of the best biotin rich foods that people should add to their daily meals
to improve overall health without using any type of drugs, pills, or medications and also do not need
to worry about any possible side effect.
7. Spinach:

If you are a vegetarian and not want to eat nuts, there is no need to concern at all! Spinach one of
foods with biotin is among the best leafy veggies when it comes to protein and biotin content. In
addition, it is absolutely scrumptious, making it simple and interesting for you to taste and enjoy.
Kale is a runner-up in protein, but spinach still has higher content of biotin, not to mention B vitamin,
folate, and Vitamin E.
8. Chicken:

Chicken is very rich in both niacin (Vitamin B3) and biotin, which are necessary and wonderful for
healthy nail and hair growth. Just make sure that you will choose antibiotic and organic free chicken
for the healthiest choice. Thus, this is one of the best biotin rich foods that people should not look
down but try making use of it to increase the consumption of biotin, supporting the process of
improving overall health of the body!
9. Yogurt:
Yogurt is very rich in protein and biotin contents, making it one of the best biotin rich foods you can
ever find to consume to develop healthy hair and nails. Choose plain Greek varieties to ensure not to
take excessive sugar, which can actually break down collagen inside your body.

10. Meat And Seafood

Contents
As concerned above, biotin supports hair, skin, and nail development as it encourages the nerve
tissues and reduces pain in muscle. Getting biotin through diets is the best way to save your health,
time, and money. Normally, we eat foods but we do not care about the amount of vitamins, minerals,
or nutrients in foods. In fact, you will find lots of biotin in some fishes and animal meats that you
usually intake.
You can get 27 micro milligrams of biotin in three ounces of liver (cooked). Some fishes like
sardines, salmon, and other saltwater fishes are the biotin rich foods with other vitamins such as
protein and low-fat. If you like eating meat, you should choose beef, turkey, pork, and red meat to
get the high amount of biotin there.
This is actually one of the best biotin rich foods for hair growth that both women and men should not
miss if they are struggling with any hair problem.
11. Whole Wheat Bread

Another out of the best biotin rich foods that people should consume more and more for getting good
health and better life because of many reasons. Whole wheat bread is another common ingredient in
your meal and it is also great source of biotin. Especially, consuming yeast in bread will help you
have more biotin for the body growth. Whole wheat bread is high in fiber, iron, copper, zinc,
phosphorus, calcium, folic acid, and vitamin B. this is one of the most popular foods in
Europe. Especially eating this kind of food will prevent metabolic syndrome, reduce inflammation,
prevent gallstones, and prevent diabetes risk. This is a special food for women because it can
prevent breast cancer and develop their hair. Whole wheat bread is excellent food for breakfast, so
no reason you ignore this one, right?

12. Eggs

Eggs are biotin rich foods and high in nutrients for hair growth. In fact, egg yolk is really rich in biotin
and you will prevent biotin deficiency if eating eggs properly. Egg white also contributes in reducing
nutrient loss in the process of getting in your body. To concern about nutritional benefits of foods, we
must talk about vitamin A, iodine, folic acid, biotin, vitamin E, vitamin D, vitamin B, iron, phosphorus,
selenium, and protein. Eggs are known one of the best biotin rich foods and they are beneficial for
your hair development. Eating eggs, you will have a good chance to get stronger muscles, healthier
brain, get more energy, lower heart disease risk, support weight loss, and get healthier appearance.
Do you want to have longer hair? Keep eating eggs regularly. This is actually one of the most
common health foods in general and biotin rich foods in particular that people should not look down
but add more of it to their daily diet to achieve better life with better overall health.
13. Dairy Products

Dairy products are healthy and they are the biotin rich foods you should take advantage. Along with
the richness of calcium, dairy products are high in biotin. You can choose buttermilk, milk, cheese,
cottage cheese, and yogurt. Dairy products are associated to bone improvement, osteoporosis
reduction, cardiovascular disease prevention, etc. In particular, eggs are good for your hair health
while they are supplying full nutrients for growing fast. This is also a great out of the best and most
common foods with biotin that people should consume more to maintain good health, especially the
health of hair and nails.
14. Soy Bean

Soy bean is one of the best biotin rich foods and I think that they should be available in your kitchen.
You can get 60 mg of biotin in 10 gram of soybean. This is not an expensive food and you totally can
take effectiveness of this ingredient to grow hair. Especially, soy milk is very good for women. Soy
bean also contributes in lowering cancer risk when people usually eat this food from childhood. You
can add soy into pasta, corn meal, tortillas, and breads. It not only reduces bad cholesterol, heart
disease risk, and lowers other health problems, but it also helps you improve your hair health.

15. Vegetables And Fruits

Talking about vegetables, you will learn that they are rich in vitamins, minerals, antioxidants that are
necessary for your health. Do you know that some kinds of vegetables such as cauliflowers,
cabbages, cucumbers, and onions will benefit you, in particular, gratify your hair? It is so easy and
simple to cook vegetables when you can cook, boil, or eat them raw. Also, you should not ignore
fruits if you really want to get high biotin amount for growing hair. A cup of raw cauliflower will give
you 0.2-4 micrograms of biotin. While eating avocado, you will get 2-6 micrograms of vitamin.
Legumes, soybeans, beans, peas, mushrooms, nut butter, bananas are also biotin rich foods you
can intake every day. In fact, these are among the best sources, most common foods with biotin at
the highest levels that people should consume every day for good!
Learn more: 35 Healthiest Fruits And Vegetables In The World To Eat & Juice
16. Nuts

Nuts are high in nutritional value and you also cannot forget them if you want to beautify your hair,
nail, and improve your health. There are many kinds of nuts such as walnuts, pecans, cashew nuts,
hazelnuts, peanuts, and almonds. They are on top of biotin rich foods you should choose in your
daily meals. They also include omega-3 fatty acids, which are very excellent for your nails and scalp.
Perfect vitamin H foods are nutritional yeast and Brewers yeast. Actually, you can get 1.4-14 biotin
micrograms in 7 gram of yeast. Whole grain products include high biotin amount. You will get 0.02-6
micrograms of biotin when eating a slice of whole-wheat bread. Other great sources of vitamin H are
walnuts, pecans, peanuts, and almonds. In fact, this is also one type of foods with biotin people
should add to their daily diet to achieve good health.
17. Berries

Berries are in the list of fruits you should get if you want to grow your hair fast and naturally. Along
with other kinds of fresh fruits, berry fruits are the biotin rich foods you cannot neglect in your diet
plan. They are raspberries, cranberries, strawberries. Additionally, they are high in antioxidants,
which will be great for your health improvement. Biotin deficiency will cause many health problems,
especially for your skin and hair health. Getting enough biotin will develop metabolism and balance
blood sugar level.
18. Sunflower Seeds

Sunflower seeds include vitamin B, magnesium, vitamin E, potassium, calcium, iron, and especially
biotin. As they are high in vitamins and nutrients, there is no reason you do not add this food in your
meal plan. This is an excellent snack food but its benefits are undeniable. Biotin plays an important
role in growing your hair, improve nails, and gratify your skin. Besides, biotin will regulate the blood
sugar, increase energy, and prevent diabetes very well.
In fact, this is one of the best biotin rich foods for hair growth and for health that people should make
use in their daily life by adding it to the meals on a regular basis.
 19.
Mushrooms

Mushrooms are great food when they can help you prevent diabetes, heart health, obesity, cancer,
and improve immune system. In addition, mushrooms are high in biotin, minerals, and nutrients.
Eating more kinds of mushrooms will develop your hair, skin, and health. There are many ways to
get mushrooms through your meals like this:

Simply, just saute onions with mushrooms

Add white mushrooms or crimini mushrooms on salad dishes
Fill mushrooms with other foods bake them
Add mushrooms to quiches, scrambles, and omelets.
Add grilled mushrooms on sandwiches to taste
20. Tuna

Another out of the biotin rich foods that you should learn about and try making use to improve overall
health naturally is tuna. Thus, you should add this, like other foods with biotin, to your daily diet.
Tuna is another biotin rich food and it also includes the other health benefits such as preventing
blood sugar, stroke, heart disease, obesity, cancer, and improves immune system. Besides, tuna is
high in protein, vitamin B, as well as omega-3 fatty acids. Like other fishes, tuna is an excellent
source of vitamin H and it will help you reduce health risks as they are developing in modern society.
Moreover, tuna contributes in keeping fitness if you serve them frequently every week.
21. Turkey

Contents
Turkey is not only the great food of protein, but it also contains biotin. That is the reasons why
almost of the Americans get enough biotin. Generally, meat is valuable in protein and different
nutrients. Turkey also includes lower-fat and it is high in phosphorus, potassium, zinc, and iron.
Eating turkey, you can reduce cholesterol levels, stabilize insulin levels, and strengthen immune
system. The organic turkey is the best. Likewise, you can dry, roast, and cook turkey with other
ingredients. This is also one of the best biotin rich foods that people should not look down or skip if
they want to improve overall health, especially the health of nails and skin. Thus, add this out of
foods with biotin to your daily diet for good and you will see how amazingly it can work for you!
22. Avocados

This is also one of foods with biotin at high level people should not skip. Avocados are perfect food if
you want to supply more fiber, protein, minerals, vitamins, and biotin. They are good choice due to
healthy fat and full nutrients for your body growth, especially for your hair. This food can be added in
salad or you totally can eat them raw. Discovering more about avocado benefits, you will realize that
they are healthy ingredient in your kitchen. They are incredibly nutritious including plenty of vitamins
such as vitamin E, B, potassium, vitamin C, folate, and vitamin K. Eating more avocados, you will
have a good chance to prevent cancer, improve eye health, reduce arthritis symptoms, and lose
weight, etc.
23. Swiss Chard

Swiss chard is one of the most biotin rich foods along with vegetables. This vegetable is like
spinach, it is a leading food in preventing diseases, promoting your health. Particularly, this food is
high in biotin level, vitamin c, magnesium, fiber, and vitamin A. This vegetable is available during
summer months and its color is dark-green. This is a special vegetable that you can add into salad
or mix with other ingredients to cook such as potato, salmon, etc. Also, you can saute, braise, cook,
fry, steam, or boil, and so on. In brief, this is actually one of the best and most interesting biotin rich
foods for hair growth that you should not miss if you are about to increase you biotin consumption.
24. Salmon

Salmon is valuable in omega-3, protein, and now you will know another vitamin in this food biotin.
Do you know that salmon is called as a brain food while it improves your memory a lot? Eating
salmon like other kinds of fishes, you will reduce risks of rheumatoid arthritis high blood pressure,
diabetes, depression, asthma and Alzheimers disease. You can use this fish by smoking, canning,
freezing, or steaming.
25. Beef And Liver Beef

Beef is high in protein, vitamins, and you will get significant amount of biotin when eating beef liver,
which is rich in magnesium, iron, and other vitamins. In order to repair cells, produce hormones, and
increase energy, you should get liver beef much more. This food also supplies more amino acids
and other vitamins, minerals for your hair growth. This is actually another out of the most common
and precious biotin rich foods for hair growth that people should learn about to make use if they want
to increase the consumption of foods with biotin for improving overall health!

26. Peanut Butter

Many people like peanut butter and this is good news that can gratify them peanut butter is full of
biotin. Moreover, peanut butter is packed with protein and it is high in calories. This food is a super
food for fat loss, heart disease reduction, and diabetes prevention. You should add this food in your
list of biotin rich foods because it is a good snack before you go to sleep.

27. Cheese

Cheese is high sodium, cholesterol, and fat. Many obese people are afraid of this food because they
do not want to get more weights. This food is famous for vitamin B12, calcium, and biotin. Cheese
can be added into cake, sandwiches, pizza, yogurt, etc. whenever eating cheese, you will feel
gratified and it is a perfect food to lose weight and enrich your hair. Besides, calcium in cheese may
help you have a stronger bone and prevent osteoporosis. Cheese includes biotin, zinc, which aids in
repairing tissue, growing tissue, treating degeneration, strengthening nails, and protecting your skin.
Both biotin and zinc are very good for hair growth. This is also one of the most enjoyable biotin rich
foods that people should not miss but make use on a regular basis by adding it to their daily diet for
good
28. Cauliflower

If you desire to prevent heart disease, cancer, and other health problems, eating more vegetables
including cauliflower is a smart way because it is high in nutrients and includes biotin. Add this
vegetable into pizza or other recipes with different ingredients to taste. It will help you happy with
your hair growth.
This food is in the family of cruciferous and it is beneficial for your health. it will neutralize toxins,
support liver, prevent cancer develop fetus, and prevent hair loss while it is high in iron, copper,
niacin, fats, zinc, manganese, calcium, potassium, sodium, vitamin K, vitamin C, vitamin E,
and vitamin A. All of those vitamins and nutrients are needed to grow hair and keep your hair
healthy. Additionally, eating cauliflower will help you prevent or treat itchy or dry scalp in your hair.
29. Sardines

Other foods you should eat are sardines. This is full of protein, omega-3, vitamins, and biotin. They
include more fat than other fish. Eating sardines will help you have a thinner hair and it is a super
fish for hair growth. Furthermore, sardines are great for preventing cancer, good for cardiovascular;
improve your vision, and amazing food for skin, as well. Thus, this is actually one out of the greatest
yet cheapest and most available biotin rich foods that people should learn to make use by adding it
to your daily diet and meals on a regular basis.
30. Bananas

What are the reasons that you should eat bananas? The reason is that bananas will relieve stress,
anxiety, supply vitamins, and improve your mood. Also, bananas are high in potassium and lower-
salt. Eating bananas may support you fight stroke, heart attack, or blood pressure. Along with
potassium, you can get biotin in this food. Eating this fruit also help you boost energy and support
digestion.
Learn more: 19 Health And Beauty Benefits Of Banana Consumption
31. Pork

Pork is another biotin rich food you may not know about previously. Actually, this food is high in
protein, vitamin B, zinc, iron, magnesium, and phosphorus that can boost your immune system and
help you prevent injury very well. This is a tasteful food you should take advantage when cooking.
They can be cooked, grilled, boiled, or mixed with other ingredients.
One more thing that my readers should do after reading my writing today and learning about the best
biotin rich foods for hair growth is that you should spend time reading one more similar article that
will show you and other readers of Vkool the best benefits of biotin and folic acid for hair and skin
health the Top 8 Health Benefits Of Biotin And Folic Acid For Hair Growth And Skin article. This is
also a great article that people should read to know about the important roles that biotin and folic
acid plays in human health and development, especially in terms of skin and hair. These benefits will
help you know why people should make use of biotin and folic acid to stimulate overall health in
general, and skin and hair health in particular. These benefits are scientifically proven exactly so that
people should not miss this! Just spend time reading this revolution article and start making use of
biotin by adding more biotin rich foods for hair growth to the daily diet plan for good! Remember that
this will never cause any type of side effect which can harm your body so do not concern anything!
The list today is an entire gathering of the top 34 biotin rich foods for hair growth that both women
and men reading this article on VKool.com and other people who are looking for ways to increase
their daily biotin consumption should learn and make use for good. These natural food suggestions
are proven 100% good for health and would be useful for people at any age so that people should
make use of them without concerning anything about their effectiveness and safety.
To get more information on nutrition, foods, and remedies for hair, go to our main Hair Care page.
After reading the writing of the list of 31 biotin rich foods for hair growth, I hope that you have already
learned the most useful information that is necessary for your hair health and your body health. If
you have any question, please leave your comments below and I will respond to you.
..

8 Foods Rich in Biotin

Fitday Editor

Nutrition
Vitamins and Minerals

Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat
and sugars, and it helps form a critical process in fat production in the body. Since biotin is so
involved with creating the building blocks for basic body functions at a cellular level, it's very
important to have a sufficient supply of this nutritional element.

Biotin is particularly necessary for pregnant women. When an expecting mother has an inadequate
supply of biotin in her diet, certain conditions might be manifested in both the adult and the infant,
where skin discolorations can indicate a biotin deficiency, which can have some negative effects.

National health experts recommend 30 micrograms of biotin a day for pregnant and lactating
women. Because this is a water soluble compound, it can't easily be saved in the body long-term, so
it's important to get it into a regular diet.
Here are some of the top choices for a regular intake of biotin.

1. Swiss Chard - This green plant is a top producer of biotin. It's also a great part of a healthy
salad choice that will provide antioxidants and help balance a diet.
2. Carrots - Carrots contain a supply of biotin, as well as beta-carotene, which helps with
general eye health.
3. Almonds, Walnuts and Other Nuts - A variety of nuts supply the body with biotin, and are a
portable way to get proteins and other nutrition into a diet.
4. Chicken Eggs - Eggs are a source of biotin, although it's important to note that eating a diet
unusually high in egg whites can actually be a catalyst for a biotin deficiency. That's because
a specific element in the egg whites binds to the element and prevents it from being
distributed properly. It's important to always consider how eggs are added to a diet in order
to prevent this kind of vitamin deficiency.
5. Goat's Milk and Cow's Milk - In addition to calcium and other healthy items, milks are also
a source of biotin for the body.
6. Berries and Fruits - Some types of berries, including strawberries and raspberries, can get
the body a significant amount of biotin. These fruits also provide antioxidants and health
benefits, as part of a natural, whole food approach to eating. Experts recommend buying
local and organic when possible.
7. Halibut - In addition to being "brain food," this fish also contains large amounts of biotin.
Think about adding it as an occasional entre.
8. Vegetables - Other vegetables like onions, cucumbers and cauliflower all contain biotin, and
are healthy ways to fit this vitamin into meals.

The above are some of the healthiest ways to introduce biotin into a regular diet that will provide
general health benefits, and also make sure that a biotin deficiency will not affect a pregnancy.
Expecting mothers can learn more from their medical providers in terms of what to expect during the
gestational term, and how to use a well-planned diet to guard against various health risks for herself
and the baby.

Learning more about how to balance a diet and include essential vitamins and minerals will help
each individual stay stronger and healthier over time, without having to rely on more extensive
solutions for supplementing a diet that may be inadequate.