Have you ever wondered why you are experiencing hair loss? It might just be due to a deficiency, vitamin B7 in particular. This is also known as biotin. Before we get into the details, let’s quickly discuss hair loss. It is common concern for both men and women. And yes, several factors can contribute to it. This includes genetics, hormonal changes. Let’s focus on B7 deficiency.
Recommended Amounts
An RDA (Recommended Dietary Allowance) does not exist for biotin because there is not enough evidence to suggest a daily amount needed by most healthy people. Instead, there is an AI (Adequate Intake) level, which is assumed to ensure nutritional adequacy.
AI: The AI for biotin for men and women 19 years and older and for pregnant women is 30 micrograms daily. Lactating women need 35 micrograms daily.
UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. There is no UL for biotin due to a lack of reports showing negative effects from very high intakes.
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Vitamin B7 is a water-soluble vitamin
Vitamin B7 is a water-soluble vitamin that’s essential for several bodily functions, such as the health of your hair, skin, and nails. Vitamin plays a role in production of keratin, a protein that makes the structure of your hair. So how can you tell that you are deficient in vitamin B7? Let’s see the signs. These can include hair loss, breaking nails, dry skin, muscle pain, and so on.
While vitamin B7 is essential for hair health, it’s not the only vitamin that matters. Other vitamins like A, C, D, and E are also required for maintaining a healthy hair. They help with scalp health, collagen production, and overall hair growth. The good news is that you can find vitamin B7 in various foods. Some excellent sources are nuts and seeds, avocados, and sweet potatoes.
Recipe of nutty smoothie that’s packed with ingredients rich in vitamin B7, A, C, D, and E.
To get started, you will need Start by blending until you have fine powder. Add the peated dates to the blender. If your dates are on the dry side, you may want to soak in warm water for a few minutes to soften them before blending. Add the roasted flax seeds and roasted mixed seeds to the blender. Pour in the nut milk of your choice. You can adjust the amount of milk depending on your desired thickness.
Blend all the ingredients together until you attain a smooth and creamy consistency. If the smoothie is too thick, you can add more milk until you get a desired thickness. Taste the smoothie and adjust the sweetness if required. You can add more dates to sweeten it if you need it. Pour the nutty smoothie into a glass. Garnish with a sprinkle of mixed seeds on top. And now you have a delicious smoothie to combat your hair loss.
Remember, healthy hair starts from within. And this smoothie is packed with biotin and other essential nutrients that can help you. Oats, powder, and walnuts are rich in vitamin B7. Almonds and seeds are rich in vitamin A and E. Whereas milk is rich in vitamin D. This drink shall fulfill all vitamins requirement for your healthy hair growth.
So if you are experiencing hair loss or thinning, it’s important to consider your diet and nutrients intake. Make sure you are eating a balanced diet with plenty of vitamin B7 rich foods and other hair friendly vitamins to maintain a good health of your hair.
To read more about Hair Health, visit https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
Did You Know?
Those who frequently enjoy raw eggs in recipes for mayonnaise, Caesar dressing, or eggnog may want to reconsider. A protein in raw eggs called avidin can bind to biotin, preventing its absorption. Cooked eggs are not an issue because avidin is broken down when heated.
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