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Let’s Reverse That Hairfall: 10 Biotin-Rich Foods You Need Now

Is your hairbrush collecting more hair than usual? You're not alone. Hair fall is a common concern, and while there are many causes, a biotin deficiency could be one of them. The good news? It’s easy to fix — naturally, through your diet.

In this blog, we’ll explore what biotin is, how much you need, why it’s essential for your hair (and overall health), and share 10 readily available biotin-rich foods to add to your plate starting today.


🌿 What is Biotin?

Biotin, also known as Vitamin B7, is a water-soluble vitamin that plays a crucial role in converting food into energy. It helps metabolize fats, proteins, and carbohydrates — all essential for healthy skin, nails, and, yes, strong, luscious hair.

📏 Recommended Daily Intake (RDA) of Biotin

There’s no official RDA for biotin, but here are the Adequate Intake (AI) levels as per the National Institutes of Health:

  • Children (4–8 years): 12 mcg/day

  • Adolescents (9–13 years): 20 mcg/day

  • Teens (14–18 years): 25 mcg/day

  • Adults (19+ years): 30 mcg/day

  • Pregnant Women: 30 mcg/day

  • Lactating Women: 35 mcg/day

💡 Why is Biotin Necessary?

Biotin is a key player in:

✅ Strengthening hair and nails
✅ Improving skin health
✅ Boosting metabolism
✅ Supporting nervous system function

Biotin deficiency, although rare, can lead to hair thinning, skin rashes, and brittle nails. So, keeping your levels up is important — especially if you’re experiencing unexplained hair fall.

🥗 10 Easily Available Biotin-Rich Foods (With Content + Tips!)

Let’s walk through some of the best biotin-rich foods you can start including in your daily diet.

1. Egg  yolks


Egg yolk is an excellent source of biotin, offering about 10 mcg per 100 grams. They’re perfect when boiled for breakfast or added to fresh salads. 

2. Almonds

follow with around 5 mcg per 100 grams — simply snack on a handful or blend them into a smoothie for a healthy boost. 


3. Sunflower seeds 

These seeds pack about 7.5 mcg of biotin and are great sprinkled over yogurt or oatmeal for a nutty crunch.


4. Sweet potatoes

Offering approximately 2.4 mcg, can be roasted with olive oil or mashed as a hearty dinner side. 


5. Spinach

It contains around 6.3 mcg, is a versatile leafy green you can blend into smoothies, stir into omelets, or lightly sauté for lunch. 


6. Bananas

Bananas may offer less biotin — around 0.2 to 0.3 mcg — but they’re easy to eat as a snack or sliced into cereal bowls.


7. Oats 

Oats contain about 0.6 to 1 mcg and can be enjoyed as overnight oats or hot porridge with fruits.


8. Mushrooms

Particularly button mushrooms, provide roughly 5.6 mcg and can be sautéed into pasta, curries, or wraps. 


9. Avocados

Avocado with 3.2 to 5 mcg, are delicious on toast or tossed into salads. 


10. Whole milk 

Whole milk offers around 0.3 to 0.4 mcg — a simple way to add biotin when used in cereal, coffee, or smoothies.

Note: Biotin content can vary depending on growing conditions and preparation methods.

🔄 Final Thoughts

If you’re struggling with hair fall, don’t rush to buy expensive supplements. Often, your kitchen holds the answer. By consistently adding these biotin-rich foods to your daily meals, you can nourish your body from within and give your hair the strength it needs to shine.

So next time you prepare a meal, ask yourself — is this hair-friendly? If not, now you know what to add!

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