natural sources of biotin for healthy hair

Five Natural Sources of Biotin for Healthy Hair

What is Biotin?

We all know we need the right nutrients for healthy hair.  One nutrient important for healthy hair is biotin.  Biotin is also known as vitamin H and is part of the b-complex vitamin family.  Biotin plays an important role in converting food into energy.

Biotin for Healthy Hair

So why is biotin needed for healthy hair?  Well our hair is made up of the protein called keratin.  Vitamin B helps the body metabolize amino acids which are the building blocks of protein.   Proteins are the building block, of well everything in the body your hair included.  Without sufficient protein those more than 100,000 strands of hair on your head will be a little lack luster and possibly thinner and weaker.  Of course, your hair needs more than just biotin to be healthy,  A healthy well balanced diet is important, but this is just one vitamin not to be neglected in your diet.

Natural Sources of Biotin


So this may be a good reason for eating some pecan pie.  Right?  Maybe not.   But you can’t blame a girl for trying.  Most nuts are a good source of vitamins.  So when you are need of something healthy to snack on just grab yourself a bag of pecans.  They’re delicious and they are healthy for your hair.


Eggs have a high concentration of biotin, especially the egg yolk.  Hey, maybe that’s why it’s also commonly used in DIY hair treatments.  To get the benefit of eggs as a source of biotin the eggs should be cooked.  The reason, you need to cook the eggs is because according to the University of Maryland Medical Center raw egg whites contain a protein that actually interferes with the absorption of biotin.

Whole Grains

Well if you are gluten intolerant this may not be your first choice for adding biotin to your diet.  But if you don’t have  any gluten sensitivities then eating grains such as whole wheat bread might not be a bad idea.


This one isn’t going to win any popularity contests.  Nonetheless, it does contain a high level of biotin.  Pate anyone?   Pate is made from liver, so this might be doable.


I just love avocado.  Don’t you?  It’s so versatile as a food.  It’s healthy.   It’s available year round in the grocery stores, and it’s yes you guessed it another great source of biotin.

About author

Donna Jenkins
Donna Jenkins

Donna is the owner and founder of EMBRACE The Curl website and EMBRACE magazine.


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