If you’ve noticed that you’re losing more hair than usual, don’t just chock it up to getting older. We do produce less collagen as we age, which can cause hair loss, but a nutritional deficiency could also be the culprit — and that is something we can control.
One of the most important nutrients for hair growth is biotin. Biotin is a part of the B vitamins group (vitamin B7), and it’s crucial for our hair, skin, eye, and brain function. Since it’s a water-soluble vitamin, biotin doesn’t get stored in the body, so we have to keep consuming it through our diets to maintain adequate levels. Luckily, it’s easy to get more biotin through the foods that you eat. Check out this list of the top five to incorporate on your menu.
You might not be sold on liver initially, but hear us out. Organ meats from animals are known to be highly nutritious. In fact, liver meat contains so many essential nutrients (vitamin B12, folate, and more), some people even call it “nature’s multivitamin!” A three-ounce serving of liver meat from beef boasts 31 micrograms (mcg) of biotin, or 103 percent of the recommended daily value (30 mcg). The same size serving of chicken liver has a whopping 138 mcg or 460 percent of the daily value.
Try making liver meat into burger patties by mixing it with ground meat, or frying it up with onions.
Soybeans are super versatile to use in the kitchen, and between their ability to reduce hot flashes and their high biotin content, you’ll definitely want to serve them up more often. By eating just a 3/4-cup serving of soybeans, you’re getting 19.3 mcg of biotin. Try throwing some soybeans into salads or eating them with rice.
Packed with vitamins, minerals, and antioxidants, nutritional yeast is an inactive yeast that’s sometimes used to make nondairy cheese. Nowadays, you’ll see it in all kinds of plant-based recipes since it offers that classic, cheesy taste without the dairy. Nutritional yeast, depending on which brand you buy, may contain up to 21 mcg of biotin in a two-tablespoon serving. To get all the nutritional yeast benefits, sprinkle it onto sauteéd veggies or popcorn, or use it to top a baked sweet potato!
As if you needed another reason to start your day with a delicious omlette, eggs contain a high amount of biotin — but it’s all in the yolks. In fact, there’s about 10 mcg of biotin in one egg yolk. But always make sure your egg whites are cooked through, since egg whites contain a protein called avidin, which can interfere with biotin absorption if eaten raw.
Mushrooms come in so many varieties, but when it comes to biotin, you’ll want to search the aisles for the white button type. The good news is, canned mushrooms and fresh mushrooms both contain high amounts of biotin. You’ll find about 2.5 mcg of biotin in a can of button mushrooms, while a cup of fresh button mushrooms will contain nearly 6 mcg.
Eating foods that support healthy hair growth is important if we want to keep our mane looking luscious and full. Thankfully, adding vitamins like biotin to your diet is easy with a few simple, healthy tweaks. We hope this list helps you plan a menu that makes you look and feel your best!