Are you facing the problem of hair thinning or hair growth? The reasons can be many but most of the solution lies in our lifestyle, especially the food we eat. Our diet affects our metabolism and many body processes. And, it also includes hair growth and strength. The food we eat can determine the healthy growth of hair. It is the right kind of vitamins that help restore health to our hair. If we want to increase hair growth, then we should increase the intake of food rich in biotin. Biotin refers to vitamin B7 which is a popular ingredient in hair growth and hair care products.
(Also read: Hair fall: 3 easy home remedies to stop thinning hair)
According to nutritionist Nikki Sagar, the National Institutes of Health recommends a biotin dosage of 20 to 30 micrograms (mcg) per day for teens and adults to prevent biotin deficiency.
There are many foods that are great sources of biotin. By including these foods in your diet, you can ensure better hair growth.
Take a look at the list of foods recommended by nutritionists:
Here mcg refers to micrograms and DV stands for Daily Value (% in terms of 30 mcg):
1. Whole Cooked Egg (100 g) 20 mcg [66.66% of DV]
2. Chicken (need only 75 grams per day) = 31 mcg [103.33% of DV]
3. Roasted Peanuts (100g) = 17.24mcg [57.47% of DV]
4. Whole soybeans (100 grams) = 19.3 mcg [64.33% of DV]
5. Sunflower seeds (100 grams) = 13 mcg [43.33% of DV]
6. Fresh Mushrooms (100 grams) = 8 mcg [26.67% of DV]
(Also read: Home Remedies For Hair Growth: How To Grow Hair Naturally With Good Diet)
Have a look at the post:
Nutritionist Nikki Sagar often gives food tips to stay fit and healthy. With regards to hair care, here is another piece of advice from her. She wrote in a post, “Research has shown that people who do not eat meat are more prone to zinc deficiency, which in turn can lead to hair loss.”
She adds, “If you’ve decided to go vegetarian, you’ll want to pay more attention to how much zinc you’re getting from your diet.”
Zinc has been recognized as an important mineral for the human immune system. It is involved in a variety of cellular activities and is associated with many biological functions in the body. Zinc is essential for the proper functioning of more than 300 enzymes in the body, as well as for protein synthesis, wound healing, DNA synthesis, cell division, and taste and smell. It is also an important part of the white blood cell that fights infection.