Are you facing thinning of hair or a hair growth problem? The causes can be many but most of the solution 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 too. The food we consume can determine the healthy growth of hair. It's the right kinds of vitamins that help restore health to our hair. If we want to boost hair growth, we should increase our intake of biotin-rich food. Biotin refers to vitamin B7 which is a popular ingredient in hair growth and hair care products.
According to nutritionist Nicky Sagar, the National Institutes of Health recommends a biotin dose of 20 to 30 micrograms (mcg) per day for teenagers 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 the nutritionist:
Here mcg refers to microgram and DV means Daily Value (% in reference to 30mcg):
1. Whole cooked egg (100 g) 20mcg [66.66% of DV]
2. Chicken (Only 75gm per day is needed) = 31 mcg [103.33% of DV]
3. Roasted Peanuts (100 g) = 17.24mcg [57.47% of DV]
4. Whole Soybean (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]
Take a look at the post:
Nutritionist Nicky Sagar often provides food tips in order to stay fit and healthy. Regarding hair care, here's one more piece of advice from her. She wrote in a post, “Research has shown that people who don't eat meat are at higher risk of developing a zinc deficiency, which, in turn, may lead to hair loss.”
She added, “If you decided to go vegetarian, you might want to pay more attention to how much zinc you're getting through your diet.”
Zinc has been identified as a vital mineral for human immune systems. It's engaged in a variety of cellular activities and is linked to many biological functions in the body. Zinc is essential for the proper functioning of more than 300 enzymes in the body, as well as protein synthesis, wound healing, DNA synthesis, cell division, and taste and smell. It's also an important part of the white blood cell that fights infections.