biotin rich foods for healthy hair


The word “biotin” comes from the ancient Greek word “biotos,” which means “life” or “sustenance.” B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver, and nervous system healthy.


Biotin is one of the B complex vitamins that help the body convert food into energy. It acts as a co-enzyme in the body which is  needed for the metabolism of fatty acids, amino acids and glucose. So when we eat foods that are sources of fats, proteins and carbohydrates, vitamin B7 — biotin — must be present in order to convert and use these macro-nutrients for energy to carry out physical activities and for proper psychological function.

Biotin plays a major part in maintaining the health of our hair, nails and skin so it is commonly added to hair and skin beauty products.  However,  the effectiveness of this is questionable because it is not absorbed very well through the skin and must actually be ingested to be fully beneficial. So eat your nutrients and your hair will thank you!



In a comparative study of 23 types of cheese, it was found that Camembert cheese and blue cheese were among the most biotin-rich. Even if blue cheese is not your thing Yogurt, milk and regular cheddar are still good sources of biotin.



Cucumber, cauliflower, cabbage , swiss chard, spinach, broccoli, mushrooms, onions and brussel sprouts are all easily to prepare and easily available sources.


Nuts and Nut Butters

Nuts and nut-based butters such as peanut butter are high in nutrients, fibre, protein, biotin and vitamin E. Almonds are particularly great for a healthy scalp and hair. Black-eyed peas and kidney beans, edamame and lentils make great snacks and are packed with vitamins and minerals including biotin.


 Meat, Fish and Eggs

Oily fish such as salmon, herring, sardines, trout, halibut and tuna are good sources of biotin.While chicken and liver and other organ meats as well as turkey and red meat are particularly high in this nutrient. The better the quality of your meat the better the effects on your body and ultimately your hair. Then we all know that eggs are the “holy grail” of biotin. As such they deserve their own dedicated post.



Bananas and particularly berries are a fantastic easy to carry snack that will nourish your body even when you are on the go. Combine your berries with yogurt and oats for an intense biotin fix.



There you have it, a list of foods to help you achieve and maintain healthy, luscious locks. Do let us know which food are your favourites or indeed what you will be adding to your diet on your hair journey. Till next time


Happy Hair Loving



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