We often talk here on the Nourish Beaute blog about how there are ways to nourish your hair from both the inside and the outside. Biotin can be applied topically with our biotin hair growth shampoo as well as internally with our hair growth vitamins and has been shown to support hair growth in multiple ways. In fact, we’ve even written a blog on biotin for hair growth that you can check out for more information. However, biotin shampoos and supplements are not the only way to add biotin to your hair care regimen. Biotin, also known as Vitamin H and Vitamin B7 can be found in a number of foods we eat every day. Eating foods that contain biotin can not only help to keep a well-rounded diet, but can also do wonders for your hair, skin, and nails.
Keep reading to learn about some biotin-rich foods you can incorporate into your daily diet!
- Eggs: While egg whites are generally thought to be the healthier part of an egg, the yolk contains the highest concentration of biotin. While biotin is good for your hair, you’ll also find it in a lot of prenatal vitamins because it plays an important role in a baby's development. It makes sense, then, that it is also found in egg yolks!
- Cheese: Dairy products are a great source of biotin, but some have higher levels than others. Cheese, and blue cheese, in particular, has been found to have high amounts of biotin. Somebody order a wedge salad?
- Mushrooms: If you’ve been thinking you might not have much room for mushrooms in your diet, you may want to reconsider for the sake of glossy hair. Raw mushrooms are a better source of biotin than cooked mushrooms, as the heat can decrease some of the biotin properties, but feel free to enjoy them sauteed as well!
- Spinach: Hmmm… eggs, cheese, mushrooms, and spinach. Does this sound like the perfect combination for a biotin-rich omelet? Kick up your next brunch with some major hair benefits!
- Almonds: Most nuts and legumes have some biotin in them, but almonds have higher levels than found in many other foods. Whether you’re snacking on some raw almonds at work or enjoying them cinnamon-roasted at the local fair, almonds are a delicious and healthy source of biotin, protein, and Vitamin E!
- Avocados: Ah, nature’s miracle! Spread it on toast, throw it in a burrito, add it to a BLT, or simply eat it plain. The options for how to consume your avocado are limitless, but one thing remains. Avocados have a decent amount of biotin, as well as a bunch of healthy fats and, like almonds, have plenty of Vitamin E.
- Salmon: This pink fish is not only tasty, it is also a great source of biotin and omega-3’s! Overall, salmon is one of the healthier fishes and can do wonders for your hair and skin. Whether you prefer your salmon garlicky, lemony, or sweet, you’ll still reap the biotin benefits.
- Sweet Potatoes: These potatoes do more than just taste great in a Thanksgiving casserole! They have one of the highest biotin concentrations of all the vegetables and are a great healthy alternative to other potatoes. Sweet potatoes also contain other hair-healthy nutrients like beta-carotene, which the turns into Vitamin A!
- Cauliflower: With the rise in popularity of low-carb diets, cauliflower has become a mainstream alternative to everything from rice to mashed potatoes. However, it also is rich in biotin!
- Liver: Beef liver has tons of hair-healthy properties as well as being an excellent source of protein. And while it is a great source of biotin, some people feel odd about eating liver as it is not a common practice in America. But never fear! The liver can be mixed with ground beef for tacos or spaghetti, and we promise once it’s all cooked, you won’t be able to tell the difference!