Hair Loss,The Role of Biotin Deficiency and Its Solution Heading

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Why Biotin is Important for Hairs and How You can Replenish It with Just a Few Diet Changes

Regardless of your age or gender, hair loss can be challenging and upsetting. Genetics, stress, hormonal imbalances, and nutritional deficiencies are just a few things that could contribute to it.

A deficiency of (biotin also called vitamin B7) is one of the top causes of hair loss but it's also easily treatable. In this article, we will discuss how biotin deficiency causes hair loss and share a step by step process on how you can raise your biotin levels to eventually grow healthier hair.

Biotin and Hair Health

Everything You Need to Know

Biotin, also known as vitamin B7, is a water soluble vitamin that plays an important role in the metabolism of the body. It aids in the conversion of food into energy and is critical for the health of hair, skin and nails. 

If you don't get enough biotin, your hair can become brittle and or fall out. That's because biotin helps produce keratin, the protein that forms your hair, skin, and nails. A lack of biotin means your hair follicles may struggle to generate new hair strands as effectively.

1. So, if you are struggling with thinning hair, then adding Biotin rich foods to your diet would certainly be one of the answers to your problem.

Food is the first and most obvious treatment for biotin deficiency. Many foods are naturally rich in the vitamin, so adding these biotin rich foods to your diet can help replenish your stores. Here are some of the top biotin

Sources in your diet

Almonds 

Almonds are rich in biotin and other nutrients good for hair health. Almonds are loaded with the mighty vitamin B biotin, and getting a daily handful can help to support your body's production of strong hair.

Soybeans

Very good sources of biotin are soy products like soybeans, soy milk, and tofu. Increasing soy intake can help you replenish your biotin stores and can be beneficial for hair health.

Potatoes 

Potatoes are also a solid source of biotin, especially when you eat the skin. Eggs are definitely rich in biotin, and they include a lot of additional vitamins and minerals that promote healthy hair.

Bananas

Sweet & tasty bananas are a good source of biotin. A daily banana can help fuel the body with the nutrients needed to nourish hair growth.

Incorporating these foods consistently into your diet can increase your biotin intake, helping to reverse thinning hair and hair loss.

2. Consider Biotin Supplements

Sometimes it can be difficult to obtain sufficient biotin through food alone due to dietary restrictions or other medical conditions. You can also take biotin supplements (which are easily purchased as well), and that may help you increase your biotin levels.

But it's important to check in with a health care professional before beginning any supplement routine to make sure it's safe for you.

Biotin is available in a range of preparations, including tablets, capsules, and liquids. While the general recommendation for biotin supplements is in the range of 30-100 micrograms per day, the exact amount depends on individual circumstances. Follow the dosage instructions on the label, and contact your doctor if you have any concerns.

3. Maintain a Balanced Diet

Though biotin is a necessary nutrient that helps with healthy hair growth, keep in mind that overall nutrition, in addition to other things, influences hair growth. 

Simply maintaining an adequate vitamin, mineral, and protein intake can help you to keep your hair healthy and prevent additional damage. Here are some nutrients you should include in your

Diet

Protein

Since hair is enriched with keratin, a form of protein, consuming enough protein is crucial for hair development. Eat protein rich foods such as eggs, fish, chicken, beans, and lentils with your meals.

Vitamin A

Vitamin A promotes the production of sebum, a greasy substance that keeps the scalp hydrated and ensures the health of hair. Carrots, sweet potatoes and spinach are among the foods that are high in vitamin A.

Vitamin C 

This vitamin increases collagen production which ensures the strength of the hair and helps in maintaining the health of hair follicles. Citrus fruits, strawberries and bell peppers are great sources of

Vitamin C

Oils such as avocado or olive are great to include in your diet for your hair health, as well as a variety of vegetables containing lots of vitamins and minerals.

4. Stay Hydrated

Dehydration can dry out your locks and make them brittle, which can lead to more breaking and falling out of your hair. Water is also a main nutrition that you must consume at least 7-8 glasses of water a day to keep your scalp and hair hydrated to grow healthy hair.

5. Follow Hair Care Practices

Alongside your improved diet, also start practicing proper hair care to prevent so much damage from happening again and keep your hair healthy. Here are a few to keep in mind.

Treat heat styling with caution

Wash ''your'' hair gently

Don't scrub your scalp too aggressively that can cause breakage. Opt for a gentle shampoo and conditioner, and steer clear of washing your hair in hot water.

Trim often,Regular trims can help you avoid split ends, keeping your hair looking healthy and strong.

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