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Biotin-Enriched Food for Your Summer Haircare

by andMe Bioactive Beverage 08 Apr 2022
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There's nothing like summer—the beach days, the Pina Coladas, and the long, sweaty days in the sun. But with all that good stuff comes the frizz, the sweat-induced bedhead, and those pesky greasy roots. And then there are those hot, humid days when you can't even be bothered to do anything with your hair. So, you know what we're talking about: It's a messy bun for life. But that doesn't mean you have to spend your summer looking shaggy or hiding underneath a hat 24/7. We've got a little secret: The best way to combat these summer hair woes is by getting enough biotin for hair! Before you freak out, we're not talking about a drastic diet chart. Instead, a few minor tweaks to your daily food habits can go a long way in making your hair more manageable during the summer months. The right amount of biotin will also ensure that your hair looks its best every day, regardless of how much time it spends on your head or underneath your favourite Panama hat.

Tips for summer haircare:

  • ‣ The summer heat can be brutal, especially if you have thick hair. The scorching sun and humidity can make your hair dry, frizzy, and unmanageable. To avoid this, you need to take a few extra steps to ensure that your hair is healthy and well-moisturized throughout the season. Here are some tips for a healthier mane during summer.
  • ‣ Oiling nourishes your scalp and locks the moisture in your hair for a long time. It also protects against pollution, dust, and dirt. You can oil your scalp once a week or with any essential oil or oil. Massage your scalp with coconut oil after washing your hair. You may want to leave the oil on overnight or at least for an hour before rinsing it out if you have dry hair, but if 30 minutes is enough for you, then that's fine too. Use coconut oil in moderation, or you will have greasy strands of hair.
  • ‣ Hair treatments such as hot oil massage, deep conditioning treatment, protein treatment etc., add moisture to your hair and help keep it smooth and shiny throughout the day. Apply a hydrating mask twice or thrice a week.
  • ‣ Always keep your hair covered whenever you step out in the sun. A scarf, cap, or hat will protect your hair from pollutants, dirt, and the sun's harmful ultraviolet rays.
  • ‣ If your hair is coloured, you need to use a colour protective shampoo. Try to consult a doctor and do detailed research on your scalp type. The first thing you need to do is make sure that you use products that suit your scalp type. Remember to look for shampoos and conditioners meant for coloured hair as they contain milder chemicals that nourish your coloured strands without affecting their colouring. Once you have chosen the right products, the next thing you should do is develop a weekly hair care regime by oiling your hair once a week and applying a hair mask before washing your hair twice a week.

Biotin-enriched food:

Biotin is a soluble vitamin and belongs to vitamin B7. It can't be stored or produced in your body. The only way you can increase biotin is to have a properly biotin-enriched diet, and you can include natural biotin powder also in your daily lifestyle.

Egg yolks:

Egg Yolk

Eggs are a rich source of biotin, an essential B vitamin. A whole cooked egg (50 grams) provides 10 mcg of biotin or 64% of the RDI (Recommended Daily Intake). Biotin plays an essential role in your body, helping to convert food into energy and supporting cell growth. It's also crucial for healthy hair, skin, and nails. Consuming egg yolk raw can interfere with the absorption of biotin. Always cook egg yolk before eating it to improve absorption and reduce your risk of Salmonella poisoning.

Legumes:

Mixed Beans

Legumes are a class of vegetables that includes beans, peas, and lentils. They're rich in fibre, protein, and various vitamins and minerals. Unfortunately, many legumes are also high in biotin, including soybeans and peanuts. For example, one ounce (28 grams) of roasted peanuts contains just under 5 mcg of biotin. Nevertheless, legumes are versatile enough to be incorporated into many recipes or consumed as a side dish. They're typically boiled and used as a base for entrées and salads or mixed into stir-fries or baked dishes.

Chicken liver:

Chicken liver is loaded with biotin — the richest nutrient source by far. Just 3 ounces (75 grams) of cooked beef liver contains 31 mcg of biotin, while the same amount of chicken liver has nearly 18 mcg. If you're not a fan of organ meats, other animal products are good sources of biotin as well. For instance, you get 3.5 mcg from 3 ounces (75 grams) of cooked sirloin steak and 2.5 mcg from the same amount of boiled egg yolk.

Chicken Liver

Mushroom:

Mushrooms are a common ingredient in soups and stews, but the biotin content can be reduced if you're not careful about preparing them. Mushroom varieties vary in their biotin content, so the amount of biotin you get from fresh mushrooms is one factor to consider when selecting a mushroom for your recipe. Choose firm, fresh mushrooms with no cracks or soft spots and no signs of insect damage or decay. If you plan to use mushrooms in sauces or gravies, choose varieties with a high biotin content so they will retain their moisture.

Mushrooms

Banana:

Cultivated for centuries, bananas are one of the most popular fresh fruits in the world. They have an appealing taste and are packed with fibre, carbs and micronutrients such as B vitamins, copper and potassium. One small banana (105 grams) provides approximately 0.2 mcg of biotin. The average daily recommended intake of bananas is eaten raw or sliced and added to cold or hot cereal, smoothies, and fruit salads.

Banana

Biotin booster drink:

For example, you can also have a plant-based biotin supplement, andMe's natural biotin supplement for hair growth consists of Ayurvedic goodness. It increases follicle growth and smoothens your hair texture.

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