Plain yoghurt contains the most biotin. It is equally rich in vitamin D and calcium which are necessary for overall health. It helps in preventing dry hair and hair fall.
Dairy. Milk, cheese, and yogurt all contain biotin in varying amounts.
Some of the best sources of biotin include legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast. Biotin supplements are available as well, but most people can get all of the biotin they need by eating a balanced diet.
Vitamin B7 is found in a number of foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries.
¼ cup of roasted almonds contains 1.5 mcg, while the same amount of roasted sunflower seeds provides 2.6 mcg of biotin. Therefore, seeds and nuts like pecans, walnuts, peanuts, almonds etc.
Carrots. Yes, they're a stellar source of biotin, but carrots have loads of other skin and hair benefits. “Beta-carotene [in carrots] works to counteract everything from dry skin, to dandruff, to wrinkle formation,” says Glassman.
A biotin supplement can help correct a biotin deficiency and restore hair health and growth. No strong evidence supports using biotin supplements or biotin-added hair products to promote hair growth in non-deficient people.
Consuming foods rich in healthy vitamins and minerals will help with overall hair health. The best natural sources of biotin are meat, eggs, fish, seeds, nuts, and vegetables. These will help fortify your hair follicle by boosting your keratin, according to the National Institutes of Health.
One small banana (105 grams) provides about 0.2 micrograms of biotin, or 1 percent of the DV. Bananas are also full of fiber, carbs, and micronutrients like B vitamins, copper, and potassium, so there are plenty of other benefits to consider.
Avocados are best known as a good source of folate and unsaturated fats, but they're also rich in biotin ( 17 ). A medium avocado (200 grams) contains at least 1.85 mcg of biotin, or 6% of the DV ( 8 ).
Oats and oatmeal are not only good for our digestive system but they are also high in biotin. One cup of cooked oats contains as much as 31 micrograms of biotin. It also offers other essential vitamins and nutrients such as zinc, magnesium, phosphorus and protein.
It's packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It's called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss.
Full of protein and a great source of vitamin B5, yogurt helps build hair from the inside out. Protein is a fundamental element of hair itself and vitamin B5 promotes blood flow to the scalp to encourage growth.
In short, no. While biotin has proven benefits for hair growth in people with biotin deficiencies, it doesn't have any effect on male pattern baldness. MPB is hormonal and genetic, and biotin, as a vitamin, simply isn't involved in the male balding process.
People at risk for biotin deficiency include people with BTD, chronic alcohol use, malnutrition, and IBD. Those who are pregnant and lactating as well as those who take certain medications are also at an increased risk.
CARROT. Like onions, carrots are one of the best sources of biotin, a vitamin that is essential for normal hair growth. 100g of carrots contains around 20 per cent of our recommended intake of biotin, so making a fresh juice with a whole bag of carrots could easily give you a full daily quota!
So which supports hair growth more: collagen or biotin? Based on scientific studies, it seems that collagen has a better claim to improving the condition of your hair. However, both can actually be used together for well-rounded nutrition and countless health benefits, aside from promoting hair regrowth.
For hair growth, we recommend opting for a biotin supplement that contains anywhere from 300 mcg to 1,000 mcg. You will begin to see results after 4-8 weeks, or long-term results after a few months.
Cucumber also contains B vitamins like B5, B7 (Biotin) which is helpful in reducing anxiety and manages stress effectively. It is a good healthy and versatile option as a mid-day or evening snack.
Raspberries, blueberries, and blackberries, are all high in biotin. Not to mention, they're usually loaded with antioxidants for healthy, glowing skin. So if you have a sweet tooth, have a hand full of berries instead of a candy bar.