Biotin is one of the most important nutrients for hair growth. Biotin is a part of B vitamins (vitamin B7), which is very important for our hair, skin, eyes and brain functions. Because it is a water-soluble vitamin, biotin will not be stored in the body, so it must be ingested through diet to maintain an adequate level. Fortunately, it is easy to get more biotin through the food you eat.
As we all know, the internal organs of animals are rich in nutrition. In fact, liver meat contains so many essential nutrients (vitamin B 12, folic acid, etc. ) so that some people even call it "nature's multivitamins!"
Soybeans are widely used in kitchens. Because they can reduce hot flashes and high biotin content, you will definitely want to eat more. As long as you eat 3/4 cups of soybeans, you can get 19.3 micrograms of biotin. Try adding some soybeans to the salad or eating it with rice.
Nutritional yeast is rich in vitamins, minerals and antioxidants. It is an inactive yeast and is sometimes used to make non-dairy cheese. Nowadays, you will see it in various plant recipes, because it provides a classic cheese taste, but there is no dairy product. Nutritional yeast, depending on the brand you buy, may contain as much as 2 1 microgram of biotin in two tablespoons.
If you need another reason to start your day with delicious fried eggs, eggs contain a lot of biotin-but they are all in the yolk. In fact, there is about 10 microgram of biotin in an egg yolk. But make sure your egg white is cooked, because it contains a kind of protein called vitamin D, which will interfere with the absorption of biotin if eaten raw.
There are many kinds of mushrooms, but when it comes to biotin, you will want to look for white button mushrooms in the aisle. The good news is that canned and fresh mushrooms contain a lot of biotin. A can of mushrooms contains 2.5 micrograms of biotin, while a cup of fresh mushrooms contains nearly 6 micrograms of biotin.
If we want to make our hair look bright and full, it is very important to eat food that helps our hair grow healthily.