Foods rich in biotin can make your hair healthier, stronger and less prone to hair fall. In some cases, consuming biotin or vitamin B7 sources has resulted in taking hair fall to an end.
Biotin is essentially known to be a great healthy hair supplement. Hence, adding foods rich in biotin to your diet can diminish most of your hair related issues.
Before moving to the list of biotin-rich foods, you must be familiar with certain facts mentioned below.
How Do Foods Rich in Biotin Aid Hair Health?
Consuming foods that contain biotin stimulates the production of keratin which is a protein responsible for making hair. Consequently, an increase in keratin production increases the rate of hair growth.
Thus, foods rich in biotin can promote healthy hair growth.
How much biotin do you need to consume every day?
According to FDA USA, 30 mcg is the average amount of biotin that an adult requires every day. Taking biotin sources regularly is essential as the vitamin cannot be stored in our bodies for being water-soluble.
Do you need Supplements for combating biotin deficiency?
Since the Daily Value of biotin is not too high, it can be met with a diet including foods rich in biotin. Its deficiency is rare hence taking supplements is not necessary. A good diet is sufficient to consume this small amount of vitamin.
Can Foods rich in Biotin stop your Hair Fall?
Yes, foods rich in biotin can reduce your hair fall significantly if biotin deficiency is the reason for hair fall. Falling out of hair is subject to varying reasons. And hence, a single kind of treatment cannot be an ultimate solution for all.
However, all the foods present in this list are nutrition dense and highly beneficial for the health of every individual’s hair. Hence, even when you are not biotin deficient, adding these foods rich in biotin will do wonders to your hair.
[Also Read: Causes of Hair Fall in Females with Sure-shot Treatment]
List of Foods Rich in Biotin
| Food Rich in Biotin | Amount | Biotin Level |
| Peanuts | ¼ cup | 5 mcg |
| Almonds | ¼ cup | 1.5 mcg |
| Soybeans | ¾ cup | 19.3 mcg |
| Egg | 1 unit | 10 mcg |
| Spinach | 1 cup | 1 mcg |
| Sweet Potato | ½ cup | 2.4 mcg |
| Broccoli | 1 cup | 0.8 mcg |
#1. Peanuts
Falling under the category of legumes, peanuts are among the best biotin-rich food known so far. When consumed roasted, the biotin content of these small underrated legumes can prove to be of ample benefit for all your hair problems.
Peanuts for Hair
- Stimulate hair growth
- Prevents hair loss
- Strengthen scalp health
Additional Benefits: Besides, the protein, fibre, mineral and vitamin content of the legume contribute strategically towards healthy hair growth. Adding the nutritious food of peanuts to your diet can help you-
- Prevent Heart disease
- Boost weight loss process
- Lower risk of diabetes
- Reduce inflammation
- Increase daily nutritional intake
Form of Consumption: In a roasted form or peanut butter
Key Point: You must add peanuts to your diet for they contain a wide variety of nutrients including a high amount of biotin for enhancing your hair health. Peanuts are among the category of most affordable foods rich in biotin for vegetarians.
#2. Almonds
Almonds are globally popular for being the most nutritious nuts. They are the most delightful food with a good level of biotin and omega 3 and 6 fatty acids.
Almonds for Hair
- Reduce hair fall
- Promote hair growth
- Cures dandruff
Additional Benefits: The luxurious foods rich in biotin, almonds are home to ample health benefits including
- Smooth and supple skin
- Eyes health
- Disease prevention
- Improved memory
- Relaxation
Form of Consumption: In a roasted form
Key Point: Consuming a hand full of almonds daily is a healthy habit; consuming these foods rich in biotin can do wonders to your hair besides a whole lot of other health benefits.
#3. Soybean
Soybean is among the most underrated and cheapest foods rich in biotin. It is a great source of protein as well. Therefore, the food contributes immensely to healthy hair growth and hair fall control.
Soybean for Hair
- Prevents Baldness
- Boosts healthy hair growth
- Improves hair texture
- Strengthen nails
- Boosts digestion
- Improves bone health
- Helps to gain weight
- Lowers cholesterol
Form of Consumption: Unprocessed whole soybean
Key Point: Soybean contains an impressible quantity of biotin and protein that are the two major building blocks of a healthy tress. So, even when you feel soybean foul-mouthed, you must add it to your diet for healthy hair.
#4. Egg
An egg is a boon to hair. Though applying egg masks on hair is widely popular, consuming them brings along a wide range of health benefits. Its nutritional values satisfy plenty of healthy hair requirements.
Egg for Hair
- Keeps hair healthy
- Reduces hair fall
- Promotes hair growth
Additional Benefits: An egg yolk is among the top foods rich in biotin. Besides, it contains a good amount of protein, iron, phosphorus and several essential kinds of vitamins. Consequently, besides promoting healthy hair growth, egg yolks provide the following benefits.
- Strengthens muscles
- Improves brain, skin and heart health
- Enhances weight loss
- Helps cure eye disease
- A powerhouse of energy
Form of Consumption: Egg Yolks
Key Point: Egg is a superfood for hair as it contains a high level of biotin, protein, vitamin A and E and folate. All the nutrients can boost your hair growth to an admirable echelon.
#5. Spinach
Filled with the goodness of folate, vitamins and iron, spinach is one of the best vegan biotin sources. Though the biotin content is in small amounts, the other nutritional values of the leaves are great hair health boosters.
Spinach for Hair
- Regulates natural oil production
- Moisturizes the scalp
- Helps in hair regrowth
Additional Benefits: The superfood of spinach is a rich source of vital nutrients like calcium, magnesium and iron. As a result, consuming spinach offers several surplus benefits like-
- Improves Eyes health
- Lowers blood pressure
- Improves blood health
- Enhances healthy bones
- Cancer, asthma and diabetes prevention
Form of Consumption: Boiled, cooked, raw or juiced
Key Point: Spinach is a great hair fall control food. It falls under the category of foods that help with hair growth through its dense nutritional content. It may not be suitable for the Vitamin B7 foods list, but the leafy vegetable is among the best foods for hair.
#6. Sweet Potato
It may surprise you to know that consuming sweet potatoes can meet the Daily Value of biotin by 8%. Hence, it is a great biotin-rich Indian food.
Sweet Potato for Hair
- Cures dullness
- Boosts cell growth
- Prevents thinning of hair
Additional Benefits: Sweet potatoes are among the top foods rich in biotin. Further, they are a rich source of vitamins, minerals, antioxidants and fibre. Hence, consuming sweet potato does not only benefits your hair but your entire health as follows-
- Promotes healthy gut
- Fights cancer
- Supports healthy eyes
- Enhances brain functioning
- Boosts immune system
Form of Consumption: Baked, Microwaves or boiled
Key Point: Sweet potatoes are among the underrated biotin-rich foods that are immensely versatile with their beneficial properties. Don’t miss eating one next time you get an offer.
#7. Broccoli
Broccoli offers incredible benefits to your hair for being among the foods rich in biotin. Though it is not the best biotin food for hair, it is a great food for hair fall control.
Broccoli for Hair
- Promotes hair growth
- Fights hair loss
- Adds lustre and shine to your hair
Additional Benefits: Foods rich in biotin are essential for healthy hair and broccoli does have a significant amount of vitamin B7 with vitamin A and C, protein, potassium, phosphorus, selenium and calcium. Therefore, it contributes towards a wider scope of benefits that include-
- Lowered sugar levels
- Cancer and osteoarthritis prevention
- Heart and bone disease combat
- Boosted immune system
- Glowing skin, healthy eyes and anti-ageing properties
Form of Consumption: boiled or cooked
Key Point: Broccoli may not be a solution to your search for a biotin food for hair. But, it can prove to be the best food for hair with its nutrition-dense properties.
Final Words
Foods rich in biotin can be a solution to your hair fall problems. They must be a part of your diet. Even if the cause of your hair fall is not biotin deficiency, the foods listed are a source of healthy hair in one or the other way. Hence, consuming these foods rich in biotin is a win-win deed.
