The quality of your Hair is determined by a variety of things, including your nutrition. For healthy hair, you must feed it the same nutrients that you feed your body. Biotin, which many

One such nutrient that dermatologists suggest for hair growth is Vitamin B6.

What is biotin?

It belongs to the vitamin B family and is a water-soluble and important vitamin. It’s known as vitamin B7, and it’s also known as vitamin H.

• Diet is the most prevalent method of obtaining it.
• Biotin intake ranges from 35 to 70 g per day on average.
• It is responsible for healthy glowing skin, lustrous hair, and healthy nails.

Hair loss, discoloration, and scaly red rashes are all symptoms of Vitamin B7 deficiency. Biotin deficiency can be treated with a variety of natural biotin sources. It is available in the form of biotin nutritional supplements at pharmacies.

Biotin-rich foods for hair growth:

There are several biotin pills accessible at medical stores, but nothing beats acquiring biotin from our food, right? Biotin can be found in a variety of vegetarian (yeast, legumes, mushrooms, etc.) and non-vegetarian (meat, eggs, shellfish, etc.) foods. Here are some biotin-rich foods that you may eat to help your hair grow faster.

        1. Meat: Certain lean foods, such as pork chops, and cooked hamburger meat, contain biotin. The liver contains the largest amount of biotin, which is good for hair growth. Biotin and protein are found in abundance in lean meats and seafood. Biotin is found in sufficient amounts in red meat, hogs, turkeys, and beef. Salmon and sardines are both high in biotin and low in fat.

        2. Egg yolk: Biotin is found in large quantities in egg yolks. In contrast, eating too much egg white might induce biotin deficiency because eggs contain a component that binds a protein called avidin, reducing the body’s ability to transfer nutrients. Egg yolk is used as hair mask to nourish hair.

        3.Spinach and cauliflower: Spinach is high in vitamin B7, which is found in a variety of green leafy foods. Even frozen spinach has at least 7mg of vitamin B7 in it. As a result, freezing spinach has no effect on its nutritional value. A serving of raw cauliflower has at least 17 mg of it. Raw cauliflower must be included in the diet for optimal nutritional health advantages.

        4. Sweet potatoes Biotin can be found in abundance in sweet potatoes. It also contains beta-carotene, which improves the appearance of the skin and also improves hair growth.

        5. Mushrooms:  Biotin is more abundant in raw mushrooms than in cooked mushrooms. For a vitamin B7-rich and protein-rich diet, add the sliced mushrooms to a spinach salad.

        6. Almonds: Biotin is abundant in both raw and roasted almonds. Walnuts, green beans, soybeans and peanuts all contain it. Almonds are an excellent source of it, as well as Vitamin E and protein.

        7. Chia seeds: Chia seeds, which are high in healthy fat, zinc, and protein, are another wonderful addition to your diet if you want to speed up your hair development. Furthermore, they are abundant in antioxidants, which aid in the prevention of premature indications of ageing, such as hair loss. To achieve your quota, add a teaspoon to your morning smoothie.

        8. Vitamin C:  Vitamin C is the most important element for hair development since it protects and maintains collagen levels, and citrus fruits are high in it. Antioxidants are also present, which aid in the battle against free radicals.

        9. Pumpkin seeds: Pumpkin seeds are a good source of zinc, minerals, and omega-3 fatty acids, which can help prevent hair loss and keep your hair healthy so it can grow. 

       10. Bell pepper: Bell peppers are high in vitamin C and contain three times as much as oranges, making them one of the best meals for hair development. They’re also a great source of fibre. Include it in your daily routine for a nutritional boost.

Benefits:

Biotin benefit hairs  including strengthening hair, nails, and skin health by reducing rashes, acne, itching, and psoriasis. It also has a metabolic purpose, working as a coenzyme and triggering food breakdown as well as lowering our body’s cholesterol levels. It plays an important role in the body’s blood sugar regulation.  

The major role of biotin for hair growth:

 One of the most essential functions of biotin is that it aids in the prevention of hair loss and the maintenance of good skin and hair health. Experiencing hair loss or thinning? Biotin can help you regenerate your hair and reduce hair loss. Hair quality, thickness, and gloss can all benefit from increased intake. Hair quality and quantity are closely linked to nutritional status. So, nutritional supplements have high value for healthy hair and hair development.