How to take biotin, which is good for preventing hair loss, from daily food (5 ways)
Hair loss is common not only in older people but also in their 20s and 30s these days. Hair loss problems occur in both men and women. The most powerful solution is to go to the hospital and get a prescription for hair loss. However, if you are worried about side effects, you should take nutritional supplements related to hair and scalp containing biotin.
But what if I could eat enough biotin in my daily life without taking nutritional supplements? It will be very effective if you take nutritional supplements with it.
Among the foods I usually eat, I will introduce you to five foods that contain a lot of biotin.
1. Egg yolk
Eggs that we often eat in our daily lives belong to complete foods rich in essential amino acids. In particular, one egg yolk contains about 10ug of biotin, which accounts for about 30% of the daily recommended amount.
However, uncooked egg whites contain a protein called avidin that interferes with intestinal biotin absorption, so it is recommended to cook only the yolk separately. Also, be careful because egg yolks contain a lot of cholesterol, so excessive intake can cause cardiovascular disease. It is most appropriate to eat about three to four egg yolks a week.
2. Avocado
Avocado is called "Butter from the Forest" because it is rich in dietary fiber and folic acid and is rich in monosaturated fatty acids.
One avocado contains about 1.85ug of biotin. In addition, copper is also abundant, helping to balance hormones, strengthen hair, and supplement the necessary lipids to strengthen scalp function.
However, avocados are high in calories, so be careful not to eat too much. It's good to eat about half a day.
Avocado can be eaten in various forms such as salad and rice bowl.
3. Peanuts
Beans such as peas, lentils, and peanuts are rich in trace nutrients, including protein and fiber.
Peanuts, in particular, are one of the richest dietary sources of biotin, and 28 grams of roasted peanuts contain 5ug of biotin. In addition, peanuts are rich in copper and vitamin B3, and the ratio of carbohydrates and proteins is higher than other nuts.
4. The liver of a cow or chickens
Biotin is contained in the liver of animals because it is mainly stored in the liver.
75g of boiled beef liver contains 31ug, and 75g of boiled chicken liver contains 138ug. It's an unfamiliar ingredient, but if you fry it, chop it into patties, cut it well, and put it on pasta, it's very light
You can enjoy the savory taste. However, people like and dislike this food, so if it doesn't suit your taste, don't force yourself to eat it. This is because stress has a worse effect.
5. Sweet potatoes
It is a sweet potato that is well known as a diet food.
Sweet potatoes, which are rich in fiber and widely known as diet foods due to their long-lasting satiety, are one of the vegetables rich in biotin.
Half a boiled sweet potato (125g) contains 2.4ug of biotin. Sweet potatoes are also rich in vitamin A and potassium, which help with hair health. Vitamin A helps form carotene, one of the main components of hair, and prevents the scalp from getting dry. Potentium can help reduce stress and relieve fatigue and prevent hair loss.
Why don't you include the five foods listed above in your diet from today? Remember, eating these foods doesn't work in a short period of time. If you look at it for a long time from 6 months to 1 year and eat it steadily, you will definitely see an effect later on.