Are you facing thinning hair or hair growth problems? The causes can be many but the solution largely lies in our lifestyle, especially the food we eat. Our diet affects our metabolism and several body processes. And, that includes hair growth and strength. The food we consume can determine the healthy growth of our hair. Those are the right vitamins that help restore the health of our hair. If we want to promote hair growth, we should increase our intake of biotin-rich foods. Biotin refers to vitamin B7, which is a common ingredient in hair care and hair growth products.
(Read more: Hair loss: 3 simple home remedies to prevent thinning hair)
According to registered dietitian Nicky Sagar, the National Institutes of Health recommends biotin doses of 20 to 30 micrograms (mcg) per day for adolescents and adults to prevent biotin deficiency.
There are many foods that are excellent sources of biotin. By including these foods in your diet, you can ensure better hair growth.
Take a look at this list of foods recommended by a nutritionist:
Here mcg refers to micrograms and DV means Daily Value (% refer to 30mcg):
1. Cooked Egg (100 g) 20mcg [66.66% of DV]
2. Chicken (Just 75g per day) = 31 mcg [103.33% of DV]
3. Roasted peanuts (100 g) = 17.24mcg [57.47% of DV]
4. Whole soybeans (100 g) = 19.3 mcg [64.33% of DV]
5. Sunflower seeds (100 g) = 13 mcg [43.33% of DV]
6. Fresh mushrooms (100 g) = 8 mcg [26.67% of DV]
(Read more: Home remedies for hair growth: How to grow hair naturally with good food)
Take a look at the article:
Nutritionist Nicky Sagar often offers food tips to stay fit and healthy. On hair care, here’s another piece of advice from her. She wrote in a post, “Research has shown that people who don’t eat meat are at increased risk for zinc deficiency, which, in turn, can lead to hair loss.”
She adds, “If you decide to go vegan, you may want to pay more attention to how much zinc you’re getting through your diet.”
Zinc has been identified as an important mineral for the human immune system. It is involved in a wide range of cellular activities and is involved in many biological functions in the body. Zinc is needed for the normal functioning of more than 300 enzymes in the body, as well as protein synthesis, wound healing, DNA synthesis, cell division, taste and smell. It is also an important part of white blood cells that fight infections.
