In order to achieve dream hair, it is necessary to follow an adequate hair care routine together with a balanced diet rich in fruits and vegetables. There are certain vitamin complexes that help boost hair growth and prevent hair loss. Among the various vitamins and nutrients that play a crucial role in hair maintenance, biotin stands out as one of the undisputed protagonists. Biotin is a vitamin—also known as vitamin B7—that plays a crucial role in maintaining healthy skin, nails, and, of course, hair. According to the National Institutes of Health, the amount of biotin needed will depend on age. For example, for adults over 19 years of age, they recommend 30 micrograms of biotin per day or 35 micrograms if we are talking about lactating women. We recommend foods with biotin that will help achieve dazzling and radiant hair.
In addition to these four foods, we can find biotin in many others such as beans, meat, fruits such as bananas or some vegetables such as spinach or broccoli.
