10 Powerhouse Biotin-Rich Foods for Great Hair




  It’s a scientific fact that Biotin helps your skin, hair and nails grow strong. These biotin-rich foods can help you grow your stronger, thicker hair.



Biotin is a nutrient that is essential to hair, skin, and nails. This is why, when a person is worried about thinning hair, biotin rich foods are one of the first things that nutritional experts will point to. A biotin deficiency is evidenced by a few things, including thinning hair, dry skin, and frequent fungal infections. If you’re experiencing any of these problems, especially thinning hair, a diet rich in biotin can benefit you and supplement your nutrition in a way that makes you feel and look healthier, naturally!

What is Biotin?

Biotin (also referred to as vitamin H) is a nutrient that is vital to healthy cell function and growth. It also has a part to play in metabolism by helping the body metabolize and utilize food. The recommended daily intake of biotin depends on factors such as your sex and age, as well as any health conditions you may have, including pregnancy.  It’s important that everyone get an adequate amount of biotin foods every day.


According to the National Institutes of Health, most sources of biotin are bound to protein, which may be why people who don’t get enough protein sometimes suffer from thinning hair or hair loss. Many experts say that hair loss can be prevented through a regular supplement of biotin, or by making sure that there is enough biotin in your diet. Getting enough biotin in your diet is easy, as long as you’re eating natural foods and proteins.

How Much Biotin Do I Need?

Age and sex determine the recommended daily intake while you’re growing up, but for adults, the dosages are basically the same. According to The Food and Nutrition Board of the Institute of Medicine, 30 mcg of biotin per day is the recommended dosage for both men and women over the age of 18, with one exception. Pregnant women over the age of 14 need 35mcg. However, if you take in more than the daily recommended value, there’s little harm. Biotin is a relatively safe nutrient to supplement, too.


Some foods are greater than others at giving you the dose of biotin you need to have thicker, healthier hair. To get the biotin hair benefits that you crave, you need to alter your diet.


Here are the top 10 Biotin food sources:

  1. Beef Liver: Alright, this may not be everyone’s favorite food, but it’s the highest source of biotin-rich foods we know of. A cooked, 3-ounce size of beef liver gives you 30.8 micrograms of biotin. The beef liver also has a good helping of iron to help improve your circulation, as well as protein to help build strong muscles as well as hair.

Almonds: Almonds have almost 50% of your daily recommended biotin intake. But how much of this biotin food source should you eat? Only a quarter cup gives you this amount. Throw slivers into muffins and cereal to get more biotin for hair growth. Or, even better, take almond milk with your breakfast oats (see #7) to really delivers the nutrients your hair and skin cells crave.

Egg: Alright, if you love poached eggs, this will be great news for you. One whole, cooked egg gives you 10.8 micrograms of biotin. Double up for a breakfast sandwich to pack in a rich breakfast full of protein. For these numbers, you’ll need the whole egg including the yolk. Choose another source of biotin if you have cholesterol concerns.

Sweet Potato: Sweet potatoes are an excellent source of this hair-nourishing ingredient, providing over 29% of your daily recommended value. Sweet potato is also a great source of vitamin A, which is great for your eyes.

Onions: Onions are one of the most versatile biotin foods available. Make an onions soup, throw them in with the potatoes, or even make them in a savory sauce. One caveat: You have to eat them and not just use them to season. They carry a whopping 27% of your daily value in a chopped cup.

 Carrots: A cup of carrots equals about 25% of the biotin your body needs every day. Steam some for dinner or throw chopped carrots into your quiche or casserole.

 Oats: A quarter cup of breakfast oats has about 25% of the biotin your body needs, too. There are many great recipes for overnight oats and cooked oats to help you enjoy your oats in a variety of ways.

Tomatoes: One cup of tomatoes packs a ton of nutrients into one serving of fruit. (Yes, tomatoes are a fruit.) Get 24% of your daily biotin needs, as well as 33% of your vitamin C and 16% of your vitamin K (iron). Have a tomato with or in one of your meals daily to get a bunch of great nutrients.

Salmon: While all fish have higher-than-average biotin levels, a 4 ounce cut of salmon, cooked, has about 4.5 mcg of biotin in it, about 15% of your recommended daily intake. Fish oil is also great for preventing cardiovascular disease.

 Avocado: Known for being a healthy fat and frequently touted as a superfood, avocado contains the same amount of biotin as salmon, about 4.5 mcg. Avocados are actually a large berry with one seed. They’re packed with One vitamin K and folate, pantothenic acid, vitamin B6 and vitamin C – all essential nutrients when it comes to hair and skin.


Biotin rich food is all around us – you can find them throughout the produce aisle of your local grocer as well as your local butcher. Eggs, salmon and beef liver are also great sources of protein, which can contribute to the growth and regrowth of healthy hair. Biotin food sources are actually plentiful when you eat natural, healthy foods such as salads and fruits. Just choose the combination of foods that work for you, and plan to add a few to your diet each day to see results with thicker, healthier hair.




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