31 Biotin Rich Foods For Hair Growth

10. Meat And Seafood 

biotin rich foods

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 

biotin rich foods

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 

biotin rich foods for hair growth - 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 

biotin rich foods

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 

biotin rich foods

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 

biotin rich foods for hair growth - 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 

biotin rich foods

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 Brewer’s 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  

biotin rich foods

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 

biotin rich foods

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 

biotin rich foods

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 

biotin rich foods

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.

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