If you are one of those who every day try to protect your hair, encourage its growth and prevent its fall, we give you a great help that you can easily implement through diet, it is 10 biotin-friendly foods ideal for perfect hair .
Biotin: the best nutrient for your hair
Biotin, also called vitamin H or vitamin B7, is a water soluble nutrient that intervenes fostering cell division and growth, therefore, is essential for many tissues of the body, especially, can be a great nutrient for your hair .
Although this vitamin is synthesized in our body at the intestinal level and therefore, there is rarely a deficit of it in our body, we can take care of its levels through an adequate intake that will also help to take care of the hair.
On our hair, the biotin can stimulate the growth and stop the fall , but in addition, it can favor its strength avoiding that the hair is brittle and weak.
Also, this vitamin can confer thickness and hardness along with other nutrients such as zinc or protein.
For all these reasons, we show you the foods that can help you get biotin , the best nutrient to show off perfect hair.
10 foods with biotin that will nourish your hair
To include biotin in your diet and thus, take care of the hair by feeding it with good nutrients, we recommend adding the following foods to regular food:
- Bovine liver : it is a great source of biotin that also provides protein, iron and zinc for your hair. It does not have a lot of fat and we can use it to replace some other meat once a week.
- Eggs : it is a very useful source of biotin, since we can incorporate it into different preparations on our table, for example, we can add it to a salad, an omelet, a cake or a breakfast.
- Blue fish : fish that contain more biotin, such as tuna, salmon, sardines or herring. In addition, this vitamin that helps to grow and strengthens the hair, are a source of omega 3 that give shine and softness to it.
- Peas : among the vegetables are the best source of biotin that can feed our hair, we can add them to a salad, to the filling of a cake or to an omelet.
- Nuts : are a great option to include this vitamin between hours, they are also source of vitamin E and good fats that also nourish the hair. Only a handful daily in our diet can be of great help.
- Banana : one of the fruits with the highest content of biotin, you can incorporate a daily unit to obtain this nutrient and other good for the health of the organism.
- Brown rice : whole grains are a good source of this vitamin, therefore, brown rice can be an ideal food for your hair. Incorporate it as part of a salad, a stew or similar and you will enjoy its benefits.
- Tomato : is a good way to add biotin to the diet and also allows you to get vitamin C which also contributes to perfect hair. Therefore, do not forget to incorporate this food as part of your usual diet.
- Brewer's yeast : only one teaspoon daily, dissolved in some liquid, can be of great help to obtain this great nutrient for your hair.
- Strawberries : they are another fruit that can help you obtain biotin, you can add them to your yogurts or consume them as a dessert or healthy snack.
If you include in your usual diet the above mentioned foods you will have a good quota of biotin to take care of your hair, but remember, not only these foods help to achieve a perfect hair , but also, good habits of life and a balanced diet in general.
Remember, a healthy lifestyle can help you look good.