During rainy season hair fall increases. Vitamin B7 or biotin is said to help in strengthening the hair structure. Here is how these biotin rich foods may help with hair health and drop extra fat.
Weight loss diet requires right amount of balance of nutrients. Apart from vitaminA , B , C or D, there is another important vitamin B7 that is also called as biotin. It is mostly talked about in context of hair health and how it is good for strengthening hair structure, texture. Biotin, also known as vitamin B7, is essential for various bodily functions, including energy metabolism and the maintenance of healthy hair, skin, and nails. Its role in metabolism makes biotin-rich foods beneficial for weight loss. Here are six biotin-rich foods that can support your weight loss journey.
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6 Biotin Rich Foods For Weight Loss and Hair Fall Control
- Eggs: Eggs are one of the richest sources of biotin, particularly in the yolk. A single cooked egg can provide about 10 mcg of biotin. They are also high in protein, which helps promote satiety and reduce cravings. Incorporate eggs into your breakfast or use them in salads and dishes to enhance your nutrient intake.
- Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are excellent sources of biotin. For instance, a handful of almonds contains around 14 mcg of biotin. They are rich in healthy fats and protein, making them a great snack option that can help keep you full between meals.
- Sweet Potatoes: Sweet potatoes are not only delicious but also a good source of biotin. A medium sweet potato can provide about 2.4 mcg of biotin along with fiber and antioxidants. Their natural sweetness makes them a great addition to both savory and sweet dishes, helping to satisfy cravings without added sugars.
- Spinach: Spinach is a nutrient-dense leafy green that contains biotin along with iron and vitamins A and C. One cup of cooked spinach can provide about 6 mcg of biotin. The fiber in spinach helps promote a feeling of fullness, making it a great addition to salads, smoothies, or cooked dishes.
- Oats: Oats are a nutritious whole grain that contains a moderate amount of biotin, around 0.5 mcg per serving. Oats are also high in fiber, which can help regulate appetite and support digestive health. Enjoy oats as oatmeal, in baked goods, or as a base for granola to increase your biotin intake.
- Avocado: Avocado is not only a creamy and delicious fruit but also a good source of biotin. One medium avocado contains about 2 to 6 mcg of biotin, depending on its size. Rich in healthy fats and fiber, avocados can help keep you satisfied and are a versatile addition to salads, smoothies, or spreads.
Incorporating these biotin-rich foods into your diet can support your weight loss efforts while providing essential nutrients. Eggs, nuts and seeds, sweet potatoes, spinach, oats, and avocados are all excellent sources of biotin that can enhance your meals and snacks. A balanced diet combined with regular exercise is key to achieving and maintaining a healthy weight, and biotin plays an important role in this process.