Are you interested in packing more biotin foods into your diet?  If so, then you have come to the right place. Biotin and hair growth go together like peanut butter and jelly!  This is because there are so many biotin hair benefits.

Biotin is not only used to help keep hair healthy and shiny, but it is also great for your skin and nails, and can even benefit your heart and your blood glucose levels. People that have deficiencies in Biotin actually find themselves experiencing hair loss and other negative side effects.

the good news is that you do not absolutely have to take biotin supplements. You can just incorporate certain biotin foods into your diet to help boost your intake so that you can get the amounts that you need.

Just How Much Biotin Do We Really Need?

The truth is that not everyone needs the same amount of biotin in order to remain healthy. It depends largely on your own health, and how old you are. If you are a relatively healthy adult, the minimum recommended dosage is between 30 and 100 mcg of Biotin each day. This can change if you are pregnant or breastfeeding. See a complete chart here for dosage information.

Taking biotin for thinning hair, however, may require you to take more than the minimum recommended dosages. In fact, most biotin supplements that you can buy over the counter at your local supermarket contain upwards of 2,000 mcg or more of Biotin. This may seem like way too much, but biotin isn’t something that you can actually overdose on. It is water soluble.

Vegetarian Foods that are High in Biotin

Meat, especially fish and organ meat, tends to be really rich in biotin. This is what a lot of people eat in order to ensure that they get enough each day. If you have a vegetarian diet, however, there are still some great foods that you can eat that are also vegetarian friendly. Let’s check it out.

#1 – Certain Fruits

A lot of fruits naturally contain biotin. Some of the best foods to eat when you want to boost biotin intake include bananas, raspberries, strawberries, watermelon, and grapefruit. Mix some bananas into a bowl of whole grain cereal, or throw some strawberries in with some raspberries and make you a smoothie. It isn’t hard to add more of these fresh fruits to your diet.

#2 – Nuts

Nuts are another great vegetarian friendly food that contains high levels of biotin. Some good choices include walnuts, peanuts, almonds and pecans. Each of these nuts are packed with lots of biotin per serving. Just remember, nuts can really be high in calories, so don’t over indulge. The good thing is that they are healthy fats. (Oh, and nut butters are a great option too!)

#3 – Whole Grains

Whole grains are really filled with fiber, protein and a lot of other great nutrients, but they are definitely not lacking in biotin and other vitamins. Whether you enjoy oatmeal, or you prefer granola or another type of whole grain snack, this can be a great way to get more biotin in your diet.

#4 – Certain Vegetables

As a vegetarian, you clearly must love vegetables. Vegetables can really be packed with biotin. Some of the best veggies to munch on when you are looking for biotin include cucumbers, carrots, cauliflower, lettuce, onions and sweet potatoes. You can prepare them in a variety of ways, and give it your own unique touch. You can even make cauliflower mashed potatoes !

#5 – Eggs

Last, we have eggs. Now, some vegetarians do eat eggs, while others choose not to. If you eat eggs, then you should know that the egg yolks are really full of biotin and other minerals. Whether you like them fried, scrambled, or boiled, you will get a good amount of biotin out of it.

As you can see, there are a lot of great vegetarian foods that are high in biotin. If hair growth is what you are looking for, then you should eat some of these foods and others that have high levels of biotin. Your hair should have more of a shine and grow faster if you get more of this nutrient.