If you are dreaming of thick, shiny hair, you might want to take a closer look at your diet. No doubt shampoos and serums often get the spotlight, but what you eat plays a very important role in your hair health. 

One nutrient that's been getting a lot of attention lately is biotin, also known as vitamin B7. It is often praised as a miracle worker for hair growth, but does it live up to the hype? 

In this guide, you can learn everything about the top 15 foods rich in biotin for stronger hair.

What is Biotin and Why is It Important For Your Health?

Biotin is a water-soluble vitamin that helps convert food into energy. It is also very important for the health of your hair, skin and nails. No doubt biotin deficiency is completely rare; it can lead to symptoms like hair thinning, brittle nails and also skin rashes. Ensuring that you get enough biotin through your diet can support your healthy hair growth and overall well-being.

Top 15 Biotin-rich Foods To Include in Your Diet

1. Eggs

They are a powerhouse when it comes to biotin. A single large egg contains at least 10 MCG of biotin, contributing greatly to the recommended daily intake. Most of the biotin is found in the yolk, so it's completely beneficial for the structure and iron, which supports oxygen delivery to hair follicles.

2. Avocados

The creamy fruit is not just delicious, but it's also loaded with nutrients. Avocados contain biotin, healthy fats and vitamin E and B5, which help support healthy growth and protect hair from oxidative stress. So, avocados in your diet can contribute towards a healthier, shinier hair.

3. Sweet potatoes

They are actually powerhouses of nutrients, including biotin. They are loaded with beta carotene, which the body converts into vitamins. It helps stimulate sebum production, keeping your scalp moisturised and your hair healthy.

4. Salmon

Salmon provides 5 MCG of biotin per three-ounce serving, making it a great addition to your hair-friendly diet. Besides biotin, salmon is also rich in omega-3 fatty acids, which are essential for nourishing your scalp and promoting healthy, vibrant hair. Omega-3 also reduces hair loss by keeping hair follicles strong.

5. Nuts

They are a completely convenient and tasty way to add biotin to your diet. Almonds, especially, are rich in vitamin E, which helps in repairing and building hair tissue. Walnuts contain omega-3, while pecans provide zinc, all of which can promote scalp and hair health.

6. Spinach

Leafy greens like spinach are really nutritious and contain biotin. Besides that, spinach is also rich in vitamins A and C, both of which support natural hair growth by promoting collagen production and maintaining scalp health.

7. Cauliflower

Cauliflower is another vegetable that contains biotin. It's also high in fibre and vitamins C and K, which support overall health and can indirectly benefit your hair growth.

8. Mushrooms

Mushrooms are a great source of biotin and also contain other nutrients like selenium and antioxidants that support your hair health. When you include mushrooms in your diet, it can contribute towards stronger, healthier hair.

9. Bananas

They are a completely convenient source of biotin and potassium, which support hair structure and prevent scalp issues. Eating a banana every day can improve hair elasticity and prevent breakage. You can use bananas in smoothies or as a quick snack.

10. Sunflower seeds

Sunflower seeds contain biotin, vitamin E and magnesium. These nutrients can nourish the scalp, reduce hair loss and protect against oxidative damage. You can sprinkle some sunflower seeds on salads or yoghurt for a crunchy boost.

11. Peanuts

Peanuts are plant-based sources of biotin and protein. You can include peanuts and peanut butter in your diet. It can support your hair growth and strengthen your hair. Opt for natural peanut butter without added sugar or oils.

12. Oats

Oats are rich in biotin and other nutrients like zinc and iron, which support your hair growth. They can actually provide you with energy and keep you full, making them a healthy breakfast choice too. Enjoying oatmeal with nuts and seeds is perfect for a hair-friendly meal.

13. Cheese

Certain cheeses like cheddar contain biotin, calcium and protein. The nutrients help you maintain your hair's strength and prevent brittleness. You can include cheese and sandwiches, salads or as a snack.

14. Milk

Milk is basically a simple way to get biotin, protein and calcium. These nutrients contribute towards hair structure and follicle health. You can drink milk every day or add it to smoothies or cereals.

15. Pork

Pork is a non-vegetarian source of biotin and high-quality protein. You can include lean pork in your diet, and it can support hair growth and repair. Choose lean cuts and grill or bake instead of frying them.

How To Incorporate Biotin-rich Foods in Your Diet?

Drink enough water daily to keep your hair and scalp hydrated. Hair is mostly protein, so ensure that you get enough in your diet. Limit hair styling tools that can cause breakage. Stress can even accelerate hair loss, so practice meditation, yoga or even breathing exercises.

Can biotin supplements replace food?

Biotin supplements are a good option, and if you don’t like the traditional medicine form, biotin gummies are also now available for you, which come in different flavours.

The addition of biotin supplements is not necessary for most people who have a balanced diet, unless there are visible deficiency signs of biotin, like thinning hair, brittle nails, skin rashes, or persistent fatigue.

Supplements might be helpful for you if you have deficiencies or certain health conditions, but always consult a doctor before taking high-dose biotin. Food sources provide additional nutrients that support overall hair health beyond just biotin.

Conclusion

Eating a biotin-rich diet is an effective way to support healthy, strong hair. Incorporating a variety of foods from the top 15 list, both veg and non veg ensures that her hair gets the nutrients it needs. Combined with proper haircare, hydration, and a healthy lifestyle, these foods can help you achieve the thick, shiny hair that you've always wanted.