With these foods rich in biotinyou will not have to take pills, but you will get all the benefits of this vitamin for your hair.
Our hair can be a reflection of how we are taking care of ourselves in food. And it is that many of the nutrients that our body extracts from food can make the hair look better.
That is why in the market you can find a wide variety of vitamins for hair, some of which could make it grow in a short time, make it look bright, make it more abundant, among other promises.
Well, all this marketing is based on clinical studies that show that certain nutrients, in fact, do determine the appearance of our skin, hair, nails, etc.
10 foods rich in biotin
Why buy pills if our body can take nutrients directly from food? Especially biotin, which is so good for hair, is found in a wide variety of them.
egg yolks
The yolk is an especially rich source of biotin. A whole cooked egg (50 grams) provides about 10 mcg of biotin, or about 33% of the daily requirement (RD).
Legumes
Legumes such as peas, beans, lentils, and especially soybeans are a good source of biotin. They are also rich in protein, fiber, and other vitamins and minerals.
Nuts and seeds
Nuts and seeds are a good source of fiber, unsaturated fat, and protein. Most also provide biotin, but the amount varies by type. Sunflower seeds and almonds are especially good sources.
A 1/4 cup (20 gram) serving of roasted sunflower seeds provides 2.6 mcg of biotin (10% of the RD), while 1/4 cup (30 grams) of roasted almonds contains 1.5 mcg (5% of the RDA). DR).
Liver
Most of the body’s biotin is stored in the liver and it seems that the same thing happens with beef, which is why this organ is rich in it; just 75 grams provides nearly 31 mcg of biotin (103% of the RD).
Chicken liver is also a good source, even richer, containing 138 mcg per 75 gram serving, a whopping 460% of the RD).
Yams
Also known as bataca, sweet potato, sweet potato, buniato, sweet potato, sweet potato, sweet potato, Malaga potato, sweet potato, minina or chaco, they are one of the best vegetable sources of biotin. A 1/2 cup serving contains 2.4 mcg of biotin (8% of the RD).
Mushrooms
Their high biotin content protects them from parasites and predators in nature. Approximately 120 grams of mushrooms contain 2.6 mcg, which is almost 10% of the RD).
Some other foods that provide about 1% of the daily requirement for biotin are:
- Banana
- Broccoli
- Beer (for the yeast)
- and avocado
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With information from: Health Line