If you want your hair to grow fast and healthy, don't skip these foods.

Biotin, also known as vitamin B7, is a water-soluble vitamin belonging to the vitamin B group - a group of major nutrients necessary for metabolic functions. Biotin is beneficial for hair, reducing hair loss.

Avocado is one of the foods containing a lot of biotin which is good for hair and skin - Illustration photo

According to the Food Safety Department, Ministry of Health , vitamin B7 is essential for maintaining healthy skin, hair and nails. Biotin is beneficial for hair because it helps reduce hair loss in adults and improves protein synthesis as well as the structure of keratin, a protein that makes up hair, skin and nails.

Usually people can get enough biotin from their diet. If the diet does not provide enough of this vitamin, supplements may be used.

Food sources rich in biotin include egg yolks, animal organs such as liver, kidney, cereals, nuts such as almonds, peanuts, pecans, walnuts, nut butters, vegetables such as cauliflower, mushrooms, soybeans, other beans and fruits such as bananas, raspberries...

Nuts: Common nuts high in biotin include walnuts, peanuts, pecans, almonds, and sunflower seeds. A quarter cup of almonds contains 1.5 mcg of biotin, and the same amount of sunflower seeds contains 2.6 mcg of biotin.

Salmon : This healthy fish can protect hair in two ways: it provides omega-3 fatty acids and biotin. Omega-3s are found in the cells lining the scalp, providing oils that help keep the scalp and hair moisturized.

Eggs: Eggs are one of the best sources of biotin. Eggs also contain vitamins A, D, E, B12 which support various factors for hair and scalp health. Vitamins D and E promote hair growth and protect against oxidative stress, while vitamin A helps produce sebum, which keeps the scalp moisturized.

Avocado : Eating avocado regularly helps to make your hair healthier. This nutritious fruit is good for hair and skin health thanks to its vitamin C and E content.

While vitamin C promotes the production of collagen, an essential component of hair structure, vitamin E helps repair damaged scalp. A 100g serving of avocado contains 3.2 - 10mcg of biotin.

Sweet Potatoes : Eating sweet potatoes can promote hair growth and strengthen hair follicles due to their high biotin content, with 2.4mcg of biotin in half a cup of cooked sweet potatoes.

Sweet potatoes are also a good source of beta-carotene and vitamin A. The body needs vitamin A to produce sebum, which provides natural nourishment for healthy hair and scalp.

Mushrooms : Mushrooms are nutritious and high in biotin. A serving of 20 small mushroom caps contains 10% of the recommended daily value of biotin (2.6 mcg). One cup of diced mushrooms contains 5.6 mcg of biotin.

Bananas: In addition to carbohydrates, fiber, B vitamins, potassium, and copper, bananas also contain a small amount of biotin. One banana has 1% of the recommended daily value of biotin at 0.2 mcg.

Beans : Biotin can be found in beans. For example, soybeans contain 64% of the recommended daily value at 19.3 mcg per 3/4 cup. Black beans have similar biotin content.

LINH HAN

Source: https://tuoitre.vn/muon-toc-moc-nhanh-va-khoe-dung-bo-qua-nhung-thuc-pham-nay-20250815153654908.htm