Hair loss is one the biggest fears among all men, affecting up to 70% of them. If you research hair loss, you will eventually come across the importance of biotin, which is one of the B vitamins. Studies have shown biotin's ability to increase hair strength, thickness, and growth. Biotin also improves the health of nails and performs other critical functions in the body. For example, biotin plays a crucial role in specific metabolic and energy-generating pathways by helping break down carbs, proteins, and fats into usable energy. Biotin also helps regulate blood sugar, supports healthy skin, and assists in cell signaling.
Biotin is a water-soluble vitamin, meaning the body cannot store significant amounts, therefore it must be consumed regularly in the diet. The recommended daily intake (RDA) of biotin for most adults is 30 to 100 mcg. While supplements are always an option, it's better to get you micronutrients through diet. Luckily, there are plenty of foods high in biotin. Consuming a variety of biotin-rich foods will help ensure adequate intake to support a healthy metabolism, energy generation, a full head of hair, and youthful skin. With that in mind, here are some of the foods high in biotin to help you maintain your luscious locks.
Egg yolks
Eggs are one of nature’s little packages of vital nutrients. For example, an egg is a complete source of protein, meaning it contains all essential amino acids. Egg yolks are also rich in vitamin D, a fat-soluble vitamin that plays important roles in bone health, along with iron, which helps transport oxygen in the blood to every cell and tissue in the body. Egg yolks are also rich in B vitamins, especially biotin, with 10 mcg of biotin (33% DV) per whole egg. It’s important to note that eggs must be cooked to capitalize on this biotin, as raw egg whites contain avidin, a protein that interferes with biotin absorption.
