6 Biotin-Rich Foods to Strengthen Hair and Prevent Breakage

Biotin, known as vitamin H, is a water-soluble vitamin that the body typically does not store.

Biotin, referred to as vitamin B7 or H, plays a crucial role in transforming food into energy and synthesizing keratin, which is vital for maintaining healthy hair and nails. To help prevent hair loss, incorporate biotin-rich foods into your diet, such as liver, spinach, nuts, seeds, lean meats, seafood, sweet potatoes, and eggs. Eating these foods can support healthy biotin levels.

Your body has the ability to convert the proteins, fats, and carbohydrates you consume into glucose, which fuels your energy levels, provided you obtain sufficient biotin from your diet. Biotin, known as vitamin H, is a water-soluble vitamin that the body typically does not store. As a result, regular consumption is essential to maintain adequate levels. Additionally, biotin plays a crucial role in the production of keratin, a specific protein found in your skin, hair, and nails, helping to reduce hair loss and prevent nail chipping. It serves as a vital component for your hair, minimizing breakage and loss.

To prevent dryness, breakage, dandruff, and hair loss, it’s essential to give our hair special care.

Here are some biotin-rich foods for improved hair.

Liver

Incorporating liver into one’s diet can significantly boost biotin intake. A 3-ounce serving of cooked beef liver provides approximately 31 micrograms (mcg) of biotin. Other organ meats, such as kidney, are also outstanding sources. While certain meats offer a decent amount of biotin, others have lower concentrations. For example, a cooked hamburger patty and a 3-ounce pork chop each contain nearly 4 mcg. To visualize, a 3-ounce portion of meat is about the size of a deck of cards. Additionally, liver is a good source of iron.

Spinach

This leafy green is rich in biotin and other essential nutrients. By incorporating spinach into your meals—whether as a side dish, in smoothies, or tossed in salads—you can boost your biotin intake and enhance your overall health. Sautéing spinach with garlic creates a flavorful side, while blending it into smoothies or using it as a salad base adds versatility to your diet.

Seeds and nuts

Nuts such as peanuts, walnuts, and almonds, along with seeds like chia and sunflower seeds, are excellent sources of biotin. These foods also offer protein, vitamin E, and healthy fats that contribute to skin elasticity and scalp nourishment. Adding a handful of nuts or seeds to your daily meals can significantly enhance your biotin consumption.

Meat and seafood

One of the best sources of protein and biotin is thought to be lean meats and seafood. Beef, turkey, hog, and red meat also have adequate levels of biotin. Sardines and salmon are great choices for anyone seeking low-fat biotin supplements.

Sweet Potatoes

Sweet potatoes are an excellent source of biotin and offer a delicious and versatile option for meals. They are rich in beta-carotene, which the body converts into vitamin A, supporting cell regeneration and skin health. Enjoying roasted sweet potatoes or sweet potato fries is a delightful way to boost your biotin intake. Consuming foods abundant in vitamins and minerals, such as beta-carotene and biotin, contributes to maintaining healthy skin.

Eggs

Eggs are an excellent source of biotin. Incorporating eggs into your diet is simple, as each egg contains about 10 micrograms of biotin. For a nutritious and tasty breakfast, consider adding boiled eggs or an omelet to your meal.