Top 5 Biotin-Rich Foods for Optimal Hair Growth

hair growth foods


Are you struggling to grow your hair despite using the best of hair care products? Then those failed efforts could be the outcome of various factors, out of which nutrition is significant. Hair needs nutrition as much as other body parts to stay healthy and grow. One of the elements is biotin.

Also referred to as vitamin B7, biotin deficiency can cause hair thinning and affect its growth. These serve as symptoms to identify inadequate biotin levels in the body. Thankfully, you can deal with them by including suitable amounts of biotin-rich foods for hair growth. Let’s look at five of them in this post.

What is Biotin and How Does it Work?

Also addressed as vitamin H, biotin is a water-soluble vitamin from the B-complex group. It plays a role in metabolic processes in the body, including the metabolism of carbohydrates, fats, and proteins. Its role also extends to skin, hair, and nail health.

As for hair, in particular, biotin helps foster hair growth, strengthens hair strands, and increases follicle thickness. It also supports the production of keratin, a fibrous protein that forms the hair structure and helps maintain hair health.

The human body doesn’t produce biotin. Hence, you should provide the amount of biotin your body requires from external sources. Accordingly, here are five biotin-rich foods for hair loss. Consult your doctor to know their suitability and the right amounts in your case to avoid risks and side effects.

5 Biotin-Rich Foods for Hair Growth

Mother Nature has gifted us numerous foodstuffs, including those rich in biotin. Here are five biotin-rich foods, vegetarian that you may include in your diet


  • Nuts and Seeds

You may include a wealth of biotin-rich nuts and seeds, including walnuts, almonds, and seeds like flax seeds and sunflower seeds. These foodstuffs also include omega-three fatty acids, diet E, and zinc that promote hair growth, reduce hair loss, keep the scalp healthy, and also improve hair texture.


  • Spinach

Spinach is a rich source of iron, vitamin A, vitamin C, biotin, and antioxidants. Hence, including spinach in the right quantities can help improve blood flow to the scalp, foster hair growth, and strengthen hair follicles. You may add spinach to various salads or consume it through smoothies.

  • Cauliflower

Cauliflower is another biotin-rich food also containing vitamins C, K, and folate. It is also rich in fibers. While supporting hair growth, vitamin and mineral content in cauliflower promotes better scalp and hair health. You can consume cauliflower in steamed or roasted form. Or else, you may mash it and enjoy it as a side dish or any other way based on your doctor’s advice.


  • Broccoli

Wealthy in biotin and vitamins C and E, broccoli can also work wonders for hair growth. While the biotin present in it promotes hair growth, other nutrients protect hair follicles and help maintain good hair health.


  • Carrots

Carrots are as beneficial for your hair as they are for your overall health. They consist of vitamin A, beta-carotene, and biotin. The latter supports hair growth over a period and on the other hand, vitamin A and beta-carotene strengthen scalp health and stimulate hair follicles. Carrots are best enjoyed raw as a snack or consumed as juice.

Biotin-Rich Foods Non-Vegetarian

If you love non-vegetarian food, here are biotin-rich foodstuffs.

  •       Eggs: While being rich in protein, eggs also contain zinc, vitamin B, and iron. They help grow hair, support hair health, and fix damaged follicles.
  •       Fish: Fish varieties like salmon and sardines have high biotin content and are also good sources of proteins and fatty acids.
  •       Chicken: Chicken’s protein-rich nature is known to everyone. But did you know they also are a source of biotin? Yes! Proteins help form keratin, and biotin stimulates hair growth. So, that refers to a double advantage! 


Of course, that’s not it. Some other foods include avocados, sweet potatoes, mushrooms, legumes, soybeans, and oysters. We recommend you consult your doctor to know what’s suitable in your case and in what quantities. Besides, achieving the desired results may take time. Hence, consistency and conviction are key in driving hair growth via diet. For clinical hair growth treatment, visit us at Reborn. Our personalized treatment and presence across multiple cities, including Pune (Baner, Koregaon Park, and Karve Road) and Jaipur refer to effective treatment and convenience.

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