Healthy hair begins with a healthy scalp, which is naturally aided by a healthy diet and lifestyle.
A key ingredient for preventing hair loss and promoting health hair and nail growth is biotin. Biotin works in the metabolic process to break down protein, fats and carbohydrates however a lack of biotin can result in a dry, flaky scalp and dull, brittle hair.
Most adults need about 30mcg of biotin per day to maintain normal metabolic functions, which translate into healthy nails, skin and hair. Experts usually recommend a starting dose of about 700mcg of biotin per day and sometimes as high as 1000mcg. Those looking to promote the growth of healthy hair and nails should consider 1000 mcg per day but to avoid an overdose, check how much biotin you are already taking in other supplements, such as daily multivitamins and B-complex supplements.
Although biotin can be taken as a supplement, it is better to absorb the water-soluble B vitamin through biotin-rich foods as part of a healthy diet. Biotin can be found in most foods that are high in protein, such as meat, dairy products and vegetables.
Eggs
Eggs are a good source of protein and biotin, as well as zinc, iron and other B vitamins. Consider adding hardboiled eggs to salads or scrambling eggs with mushrooms, which also is a biotin-rich food.
Milk
Dairy products such as milk, yogurt and cheese offer abundant amounts of biotin.
Meat
Meats such as chicken, turkey and oily fish such as salmon and tuna all provide plenty of biotin. Liver is particularly high in this nutrient.
Nuts & Legumes
Nuts and nut-based butters such as peanut butter are high in nutrients, fiber, protein, biotin, and vitamin E. Almonds in particular are great for healthy hair. Legumes make great snacks and are packed with vitamins and minerals including biotin.
Whole Grains
Adding whole grains such as wheat, oats and barley to your diet make for a healthy source of biotin and vitamins. Add rice, oats and bulgur (dried wheat) in your meals where possible including a whole-grain cereal for breakfast or snacks.
Now that your diet is on track with biotin-rich foods, it is only a matter of time before shiny, healthy hair and strong nails will follow.
