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It is also helpful in production of keratin which is the structural protein of your hair, skin, and nails. Adequate intake of biotin makes hair follicles stronger, increases their elasticity and breaks less as time passes by, which means long, healthy and thick hair.

Though this biotin supplement is commonly sold in supermarkets the most sustainable method of increasing your stores is by consuming the sources of natural foods. A combination of proper hydration, balanced diet, and a regular hair care routine combined with a biotin-rich diet can perform miracles on your hair.

Following are five foods that are loaded with biotin, and can make you have a growth of beautiful and strong hair in a natural way - and retain it.

Eggs: The Ultimate Hair-strengthening Food

Eggs are considered to be one of the richest sources of biotin and more so the yolk. One cooked egg may contain as much as 10 micrograms of biotin, and so it is the superstar in your daily meals.

However, that is not the only thing, the eggs are also rich in high-quality protein which is required by your hair as a building material and to provide it with strength. As every strand of hair consists mainly of a protein known as keratin, it becomes necessary to intake proteins on a regular basis to avoid thinning and breakage.

In addition, eggs are also a source of other nutrients that attract hair e.g. zinc, selenium, and vitamin D that combine to help in maintaining the health of the scalp and prevent loss of hair.

Tip: Take advantage of your eggs boiled, poached or scrambled. Do not consume raw egg whites because it has avidin, the substance that may block the absorption of biotin.

Nuts and Seeds - Little Bombs of Nuts and Seeds

Biotin, vitamin E and omega-3 fatty acids can be found in nuts and seeds as excellent bite-sized portions that are useful in hair growth and nourishment of the scalp. Of particular benefit are almonds, walnuts, peanuts, sunflower seeds and flaxseeds.

These are high-nutrition snacks that have the effect of becoming more nutritious, enhancing blood flow to the scalp, maintaining scalp hair follicles, and avoiding dandruff or dryness. An example is that 2.6 micrograms of biotin can be provided by a quarter cup of roasted sunflower seeds, so they can be an easy but effective addition to your meal.

Trick: Keep a container of mixed nuts and seeds, which will make a midday snack, sprinkling them on salads or adding them to smoothies to add a biotin-rich crunchy bite.

Sweet Potatoes: The Sweet Secret of Healthy Hair

Not only is sweet potatoes a good source of comfort food but also a biotin-rich superfood to your hair. One medium-sized cooked sweet potato is also a source of approximately 2.4 micrograms of biotin and is also a source of beta-carotene, which the body transforms into vitamin A.

Vitamin A plays a very important role in keeping your scalp healthy as it promotes the secretion of sebum which is the natural oil that keeps your hair hydrated and safe. It also facilitates cell growth and therefore your hair grows quicker and with more strength.

Antioxidants present in sweet potatoes also reduce oxidative stress which is one of the greatest causes of aging and thinning of hair.

Recipe: Roast a sweet potato and have it as a crispy snack, mash a roast sweet potato to serve as a side meal, or add it to your Buddha bowls to make your meal very colorful and rich in nutrients.

Avocados: The Creamy Green Hair Supersoap

Avocados are the source of biotin and vitamin E, and, as such, it is a fruit that is resorted to in maintaining healthy hair and skin. Biotin is found in 2-6 micrograms in one avocado, depending on the size of the avocado.

In addition to biotin, avocados contain healthy monounsaturated fats, which feed your head, make it elastic, and do not break your hair. They also increase the blood circulation to the hair follicles such that your roots are getting an adequate supply of oxygen and nutrients to grow.

Scalp flakiness, dryness, and inflammation are some of the side effects that can be mitigated by the regular intake of avocados, which makes the hair more shiny and smooth.

Your tip to remember: Add avocado slices to your toast, blend with smoothies, or toss into fresh salads. You can go to the extent of using mashed avocado as a natural hair mask on a weekly basis as a deep conditioning mask.

Salmon: The Omega Boost Protein Pack

Salmon fits all the criteria as far as foods that increase hair growth are concerned. It is an excellent source of biotin (approximately 5 micrograms per 3-ounce serving), omega-3 fatty acids, and quality protein, which in turn, keep the scalp healthy, and also reduce inflammation.

These nutrients are helpful to maintain strong follicles of hair, increase its shine, and decrease shedding. Salmon also has the necessary amount of vitamin D, which encourages the growth of new hair follicles, which are necessary to ensure thicker and fuller hair.

Besides, salmon has essential B vitamins that help in the formation of red blood cells - so that your hair receives a continuous supply of oxygen and nutrients.

Hack: Salmon should be incorporated into your diet two or three times a week, grilled, baked, or pan-seared with herbs and lemon. It is not just good on your hair, it is good on your heart, brain and even your skin.

Final Thoughts

Biotin is one of such silent heroes your organism simply cannot do without to have glowing skin and healthier hair. Although nutritional supplements might work, the safest and most effective method of taking your daily intake of this important vitamin is through whole foods.

You can start weekly meals with eggs, nuts and seeds, sweet potatoes, avocados and salmon and change your hair dramatically in the long run. These foods, along with proper hydration and stress relief and maintenance of your hair will help it appear even thicker, stronger and glossier all the time.

Therefore, when you are planning your meals next time, you should not only consider the amount of calories and taste but also the biotin as a beauty factor. Since really healthy hair starts inward.