Are you facing hair thinning or hair growth problem? The causes can be many, but most of the solution lies in our lifestyle, especially the food we eat. Our diet affects our metabolism and several bodily processes. And that also includes hair growth and strength. The food we consume can determine healthy hair growth. These are the good types of vitamins that help restore the health of our hair. If we want to stimulate hair growth, we need to increase our intake of foods rich in biotin. Biotin refers to vitamin B7 which is a popular ingredient in hair growth and hair care products.

(Also read: Hair loss: 3 simple home remedies to prevent thinning hair)

According to nutritionist Nicky Sagar, the National Institutes of Health recommends a biotin dose of 20 to 30 micrograms (mcg) per day for teens and adults to prevent biotin deficiency.

Many foods are excellent sources of biotin. By including these foods in your diet, you can ensure better hair growth.

Take a look at the list of foods recommended by the nutritionist:

Here, mcg refers to microgram and DV stands for Daily Value (% in reference to 30 mcg):

1. Cooked whole egg (100g) 20mcg [66.66% of DV]

2. Chicken (only 75 g per day is needed) = 31 mcg [103.33% of DV]

3. Roasted peanuts (100 g) = 17.24 mcg [57.47% of DV]

4. Whole soy (100 g) = 19.3 mcg [64.33% of DV]

5. Sunflower seeds (100 g) = 13 mcg [43.33% of DV]

6. Fresh mushrooms (100 g) = 8 mcg [26.67% of DV]

(Also read: Home remedies for hair growth: how to grow hair naturally with good food)

Take a look at the post:

Nutritionist Nicky Sagar often gives dietary advice for staying fit and healthy. When it comes to hair care, here’s another tip from her. She wrote in an article, “Research has shown that people who don’t eat meat are at a higher risk of developing zinc deficiency, which, in turn, can lead to hair loss.”

She added: “If you decide to go vegetarian, you might want to be more careful about how much zinc you get through your diet.”

Zinc has been identified as a vital mineral for the human immune system. It is engaged in a variety of cellular activities and is linked to many biological functions in the body. Zinc is essential for the proper functioning of more than 300 enzymes in the body, as well as for protein synthesis, wound healing, DNA synthesis, cell division, taste and aroma. smell. It is also an important part of the white blood cell which fights infections.