Is your scalp making you sick?
Healthy hair begins with a healthy scalp and, like the rest of the body, it is dependent upon a healthy diet and lifestyle. Biotin is actually the key nutrient for preventing hair loss and, according to scientists; it promotes growth of strong nails and hair. A deficiency in biotin will lead to a dry scalp with the associated problems of dandruff, a flaky scalp and dull, brittle hair.
Although biotin can be taken as a supplement, it is much better for your overall health if you eat biotin-rich foods as part of a healthy diet. Healthy hair only looks good if it is complemented by a healthy body and glowing skin.
What is Biotin?
Biotin is an important B vitamin which is water-soluble. It works in the metabolic process to break down protein, fats and carbohydrates. It is also essential for developing strong nails and healthy hair. Biotin can be found in most foods that are high in protein, such as meat, dairy products and vegetables. Vegetarians and vegans are at risk of having a deficiency of biotin and the most common indicators are hair loss and weak nails.
The recommended daily intake of biotin for adults is 300-5000mcg per day. Those looking to promote the growth of healthy hair and nails should take around 1000 mcg per day which will be sufficient to promote increased growth. However, to avoid taking an overdose, check how much biotin you are already taking in other supplements, such as daily multivitamins and B-complex supplements.
4 Food Groups High in Biotin
Eggs are a good source of protein and biotin. Even cooked eggs still maintain an excellent supply of biotin as well as zinc, iron and other B vitamins. Scrambled eggs with mushrooms are a great way to benefit, as mushrooms are also a biotin-rich food. Even if you do not want a whole meal based on eggs, it is very easy to add chopped hard-boiled eggs to a salad or snack.
Almonds, Nuts and Legumes
Nuts and nut-based butters such as peanut butter are high in nutrients, fiber, protein, biotin and vitamin E. In particular, almonds are great for a healthy scalp and hair. Legumes such as black-eyed peas and kidney beans, edamame and stir-dried tofu make great snacks and are packed with vitamins and minerals including biotin. These are particularly important for those on a vegetarian diet.
Nibbling on whole grains such as wheat, oats and barley are a healthy source of biotin and vitamins and will contribute to a healthy head of hair. Include rice, oats and bulgar in your meals where possible and start the day with a whole-grain cereal, preferably one enriched with B vitamins including biotin.
Milk and Meat
Dairy products, meat and oily fish such as salmon and tuna all provide plenty of biotin. Cheese, yogurt, chicken and liver are particularly high in this nutrient.
Once you are nourishing your hair with biotin-rich foods from the inside, it is only a matter of time before shiny, healthy hair will follow. Use nourishing hair care products which do not strip the hair of its sheen, to ensure you are feeding your hair and scalp from the inside and maintaining it from the outside.