PT Health Life – Not only nutrients such as vitamins A, C, E, iron, zinc… are necessary for hair health, but another type is also important, which is biotin.
1. The role of biotin in hair health
Biotin , also known as vitamin B 7, is a water-soluble vitamin, belonging to the B vitamin group, a major group of nutrients necessary for metabolic, neurological, digestive and cardiovascular functions.
In particular, 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 and structure of keratin, a protein that makes up hair, skin and nails.
Biotin may improve scalp health by reducing dryness, flaking, and itching, which can cause hair loss. It also helps regulate sebum production, keeping the scalp moisturized and preventing dry and brittle hair.
A lack of vitamin B7 can easily lead to thin, split and brittle hair or dermatitis leading to dry, irritated skin.
2. How to safely supplement biotin
Because it plays an important role in the body, especially in the health of hair, skin and nails, biotin is used as one of the solutions to help beautify the skin, strengthen hair, and reduce hair loss.
Therefore, biotin supplementation can be considered in cases such as hair loss due to biotin deficiency; Dry, weak, split ends and broken hair due to repeated use of hair styling methods or stress, insomnia causing hair loss…
In terms of safe supplementation, people can usually get enough biotin from their diet. If the diet does not provide adequate amounts of this vitamin, supplements can be used. To use biotin safely, you need to talk to your doctor to get advice on exactly how to use it and the required dosage. Note, notify your doctor before using biotin if you are sensitive to any ingredient of the drug, have a medical condition, are taking medication, are pregnant or breastfeeding…
3. Food sources rich in biotin help hair grow quickly and healthily
Doctor. CKII Nguyen Truc Quynh, Clinical Department 1, Ho Chi Minh City Dermatology Hospital, said that food sources rich in biotin include egg yolks, animal organs such as liver, kidney, cereals, nuts such as almonds and beans. peanuts, pecans, walnuts, nut butters, vegetables like cauliflower, mushrooms, soybeans, other beans and fruits like bananas, raspberries…
3.1 Egg
Eggs are one of the best sources of biotin. Eggs also contain vitamins A , D, E, B12 that support various factors for hair and scalp health. Vitamins D and E promote hair growth and protect against oxidative stress, vitamin A aids in the production of sebum, keeping the scalp moisturized.
3.2 Avocado
Eating avocado regularly makes 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 creation of collagen, an essential component of hair structure, vitamin E supports recovery. scalp damage. A 100g serving of avocado contains between 3.2 – 10mcg of biotin.
3.3 Sweet potato
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 nutrients for healthy hair and scalp.
3.4 Nuts
Common nuts high in biotin include: walnuts, peanuts, pecans, almonds and sunflower seeds. 1/4 cup of almonds contains 1.5mcg of biotin and a similar amount of sunflower seeds contains 2.6mcg of biotin.
3.5 Salmon
This healthy fish can protect hair in two ways, providing omega-3 fatty acids and biotin. Omega-3 is found in the cells lining the scalp, providing oils that help moisturize the scalp and hair.
3.6 Mushroom
Mushrooms have high nutritional content and biotin content. A serving of 20 small mushroom caps contains 10% of the recommended daily value of biotin (2.6mcg). One cup of diced mushrooms contains 5.6mcg of biotin.
3.7 Banana
In addition to carbohydrates, fiber, B vitamins, potassium and copper, bananas also contain small amounts of biotin. One banana has 1% of the recommended daily value of biotin at 0.2 mcg.
3.8 Beans
Biotin can be found in legumes. For example, soybeans contain 64% of the recommended daily value at 19.3 mcg per ¾ cup. Biotin content is similar in kidney beans and black beans.
