In Hair

4 foods to fuel hair growth

Biotin makes hair better. That’s right. Biotin makes hair better. There is a reason it’s always a key ingredient of hair products. Because it works. Even the European Food Standards Agency (EFSA) say it works. And they can be very strict!

The nirvana of all vitamins is the Nutritional Reference Value (NRV). The NRV for Biotin, in the EU, is 50mcg. To be considered ‘a source’ of Biotin, a food needs to have 15% of the NRV. That’s 7.5mcg of Biotin per serving.

We’ve picked out 4 foods high in Biotin. All are plant-based. All have at least 15mcg of Biotin (30% of the NRV) in a 50gm serving. All can be easily supplemented into your diet.

  • Sunflower seeds: Are just a great snack. It’s that simple. They are high protein. Box ticked. Low carbohydrate. Box ticked. And they don’t taste that bad. If a little chewy. I used to have a parrot. She used to love them. But she also used to de-husk them. Without this parrot like talent, I do find them a tad tricky to chew. However, they have more than 30mcg of Biotin in a 50gm serving. They also contain zinc and copper which are key hair vitamins.
  • Almonds: Almonds have an added advantage over sunflower seeds. They taste less like a hamster’s bedding. In fact, lightly salted almonds are good. Honey-roasted almonds are really good. Too good in fact. That extra honey equals extra sugar. Which equals extra inches on the belly. Which equals crying in the Zara changing rooms. If you stick to the plain or lightly salted versions then they are a great snack. They taste great. They are high in protein, low in carbohydrates. High in monounsaturated fats, which are good for the heart. And, 30mcg of Biotin per 50gm serving.
  • Oats/Oatmeal: Rice pudding was one of my favourite childhood desserts. With a little imagination, a good bowl of porridge can take me back to those days. The magnificence of oatmeal doesn’t stop there. Oats are full of beta glucans. These can help to lower your cholesterol. We also have Iron. Lots of Zinc. And, 15.6mcg of Biotin per 50gm serving. Porridge. I love you.
  • Peanuts: Peanuts are fab! High protein. High fibre. Low carbohydrate and a good source of monounsaturated fats. They also taste great. Have you tasted peanut butter? Wowsers! Like all nuts they are calorie dense. So, probably best not to get carried away. Peanuts are also the king of plant-based biotin foods. Peanuts have about 40mcg of Biotin per 50mg serving.
  • Bonus Food – Egg Yolks: This food isn’t plant-based so it isn’t for everyone. Eggs yolks are a great source of Biotin. The whites, not so good. They contain avidin. This is a protein that binds to biotin and prevents it from being absorbed. Each egg yolk contains about 8mcg of biotin. They also contain essential proteins. Along with vitamins A,D,E and K!
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