Biotin is one of the important vitamin like other B vitamins. It helps the body break down proteins, fats, and carbohydrates. It is a cofactor in many enzyme-driven metabolic reactions. And, because biotin deficiency can lead to hair loss (and other effects like depression or an inflamed rash on the face), biotin has been associated with normal hair growth.
Biological processes are complex–all of them–and hair growth is no exception. Biotin plays a role in the infrastructure of keratin, the protein that makes up hair, skin, and nails.] Visible hair is actually cells that have been keratinized, organized into strands, and pushed out of the hair follicle. As they’re pushed up and out toward the scalp, they dry, harden, and actually die because, as they get farther from the follicle, they don’t have access to blood flow and the nutrients it delivers.
Lets see certain foods that are naturally rich in Biotin and helps as a vitalizer in hair growth,
Almonds is actually one out of good foods with biotin and is jam-packed with biotin and other essential nutrients, such as Vitamin E and protein, which can help to keep your skin smooth and can stay away of wrinkles. Almond is also an excellent source of monounsaturated fats which can help in enhancing and improving your skin, hair, and nails and even give them a further boost.
Heart-healthy, high in magnesium, and rich in antioxidants, a handful of sunflower seeds makes a great snack. They’re also an excellent source of biotin. One hundred grams of sunflower seeds contains 66 mcg of the vitamin.
Legumes are another excellent source of biotin, especially green peas. Peas have 40 mcg of biotin per 100 grams when fresh and 70 mcg when dried; lentils offer 40 mcg of biotin. Even better, legumes are high in folic acid and enhance digestion.
Generally speaking, most types of fruit are not a very good source of biotin. Bananas are an exception. One, average-sized, peeled banana (about 100 grams) contains 118 mcg of biotin. Bananas are also a good source of dietary fiber, potassium, manganese, calcium, iron, magnesium, phosphorus, and vitamins A, C, and B6.
Many cereal grains are a good source of biotin. Rice bran has a particularly high concentration, 66 mcg per 100 grams. Barley and oatmeal offer 31 and 24 mcg, respectively.
Avocados are more popular now than ever before and for good cause. In addition to their many positive qualities, avocados are also a decent source of biotin. One whole avocado contains 2-6 micrograms of the vitamin, so don’t be afraid to have a little more organic guacamole.