The speed of hair growth is primarily affected by genetics. However, many girls are in vain foaming at her, not understanding that it is often a problem not in heredity, but in improper nutrition and hair care. As soon as you correct mistakes, notice improvements - the hair will become thick, thicker and more shiny. In this material, we will tell about an important vitamin called Biotin, which doctors recommend taking in additives, but, in fact, it can be obtained from food.
Biotin - What is it?
Biotin is a vitamin group in which helps your body convert food into energy. It is also called vitamin H, or vitamin B7. It is important for the health of the eyes, hair, skin and brain work. Biotin is a water-soluble vitamin, which means that it does not accumulate in the body - consume it to maintain a normal level must be regularly. The daily rate for biotin, as a rule, is about 30 μg per day.
Here are the top 10 products rich in biotin:
Egg yolks. Eggs are full of vitamins of group B, squirrel, iron and phosphorus. Yolk is a particularly rich source of biotin. The whole, cooked egg (50 grams) provides approximately 10 μg of biotin, or about 33% of the daily rate.
Eat egg per day
Bean. In the pea, beans and lentils contain many protein and trace elements. Among all Bobov biotin is most of all in Peanut and Say - 28 Gy of Peanuts contain 17% of the daily rate of biotin. One study on the content of biotin in popular Japanese products was found 19.3 μg of biotin - 64% of the daily rate - in 75 grams of ready-made soybeans.
Nuts and seeds - are a good source of fiber, unsaturated fats and protein. Most of them also contain biotin, but the number, as a rule, vary depending on the type: 20-gram portion of the fried sunflower seeds contains 2.6 μg of biotin, or 10% of the daily norm, while 1/4 cups (30 Grams) Fried almond contains 1.5 μg, or 5%.
Liver. Most of the biotine of your body is stored in the liver, so it is logical that it is this part of the carcass. Just 75 Gy of boiled beef liver provides almost 31 μg biotin, or 103% of the daily rate. And in the chicken liver it is even more - 460% of the daily norm on the same portion.
Sweet potato. Sweet potatoes full of vitamins, minerals, fiber and carotenoids. A 125-gram portion of the boiled batt contains 2.4 μg of biotin, or 8% of the norm.
Mushrooms. High content of biotin protects them from parasites and predators in the wild. Approximately 120 Gy of canned mushrooms contain 2.6 μg of biotin, which is almost 10% of the daily rate.
Banana. Bananas are one of the most popular fruits all over the world. They are full of fiber, carbohydrates and trace elements, such as group vitamins, copper and potassium. One small banana (105 grams) contains 1% daily rate of biotin.
Bananas useful for hair health
Broccoli. This vegetable is one of the most nutritious, as it is full of fiber, calcium and vitamins A and C. Total ½ cups (45 grams) of raw, sliced broccoli contains 0.4 μg, or 1% of the norm.
Yeast. Both nutritional yeast and beers provide biotin replenishment, but specific quantities vary depending on the brand. Food yeast can contain up to 21 μg of biotin, or 7% of the norm, 2 tablespoons (16 grams).
Avocado. Avocado is most famous as a good source of folic acid and unsaturated fats, but they are also rich in biotin. The average avocado (200 grams) contains 1.85 μg of biotin, or 6%.