Feed Your Hair: Biotin Rich Foods


Let’s face it, I know a lot of women (myself included) that are really attached to their hair. If a gal has a bad hair day, then it’s game over. Our hair as women can define us whether its the hair color we choose, the cut we want, or our texture. Our hair can transform into a hive of luscious curls for a special occasion, or be slicked back for a posh and professional style. Yet no matter our style, color, cut, or texture, if our hair doesn’t feel healthy, then we simply don’t feel good! 

Many women have been known to take biotin supplements to help with hair and nail growth stimulation, but why not get it from foods? Biotin is a b-complex vitamins that is said to improve the keratin structure of our hair, leaving us with shiny locks. To avoid going pill crazy and possibly overdosing on biotin (since it’s rare to have a biotin deficiency anyway), consume biotin rich foods that also contain other vitamins and minerals. Nothing is like using food as medicine, especially for our beauty. Here are some biotin rich foods you can start munching on today:

Avocado: Not only does avocado have biotin in it, it also contains a slew of b-vitamins which helps with our bodies metabolic functions. I love dicing up avocado and mixing it in which my over-easy eggs in the morning. 

Swiss Chard: Swiss chard is one of the heavy hitters when it comes to biotin levels. I simply saute Swiss chard in coconut oil and douse it in extra virgin olive oil, lemon, and a sprinkle of feta cheese. You can literally eat a whole bowl of it!

Cauliflower: I know, one of my favorite veggies! It seems as if cauliflower comes up in almost one article a week with me. You can make cauliflower mashed potatoes, cauliflower soup, and even cauliflower crust! Not only does cauliflower have a great blend of b-vitamins, it is super low in calories and is a wonderful carbohydrate substitute.

Walnuts: Walnuts are a marvelous nut for beauty benefits. It is packed with vitamin E for glowing skin, Folate and omega 3’s for brain health, and of course, B vitamins for beautiful hair and nails! I crush up walnuts and sprinkle them on my spinach, apple and balsamic salad. 

Berries: Now that spring is here you can sprinkle your berries in your salads for a refreshing shift from winter root veggie salads. You can also make this smoothie recipe rich in berries: blueberries, 1/2 avocado, raspberries, spinach, zucchini. The berries sweeten it up and it is jam packed with nutrients.


02 comments on “Feed Your Hair: Biotin Rich Foods

  • aui , Direct link to comment
    Thank you very much for the helpful information and tips. I'm not a fan of pills, good thing you list down some of the foods rich with biotin. I love avocados and berries :). Keep posting.
  • Save Da Mane: Winter Proof Your Hair , Direct link to comment
    […] 3: Get your diet in check – Here’s the nitty gritty on foods for hair health. You need adequate amounts of protein in your diet to keep strands growing and strong. Protein is what your hair is made of, ya know, so you neeeeed to make sure you have this in your diet. If you’re plant-based or vegan, get your protein from dark leafy greens, beans, nuts and seeds, tempeh, etc. BUT don’t skimp on protein. Healthy fats will keep your hair shiny and hydrated from the inside out. So don’t be afraid to eat a whole avocado (it’s the types of calories – not the amount of calories, that matter). Omega 3’s should also be in your diet and plant-based sources are walnuts, chia seeds and flax seeds, winter squash and leafy greens.  Last but not least, add some more biotin rich foods to your plate. Biotin is as many of us know, touted as the hair growth vitamin. I wrote an entire article on biotin rich foods here. […]

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