Vegetarianism is a way of living that some individuals adopt either due to animal sympathy, health concerns or religious convictions. On the other hand, others follow strict vegetarian schedule since they cannot afford to eat meat products. Availability of fresh produce has made it convenient for vegetarians to adopt such diet. In the recent past, consumption of only plant based products was consider to deplete people of significant nutrients.
However, recent research shows that abstaining from meat products is essential in reduction of chronic diseases such as heart disease, and type II diabetes. This is because vegetarians have a lower body mass index, low-density lipoproteins, and lower blood pressure.
Having said that, it is important to disseminate information on some of the plant sources that vegetarians can opt for in order to meet their biotin daily intake. Due to the various vegetarian patterns’, it is essential to establish the various types which will help in highlighting some of the Biotin food options that can favor all the groups.
- Vegans – They eat only plants and do not indulge in any animal derived products.
- Partial vegetarians – They do not eat meat but eat poultry and fish.
- Lacto vegetarians – They consume dairy products but abstain from eggs, poultry and fish.
- Ovo-vegetarians – They eat eggs. Dairy products, fish poultry, and meat are eliminated from their diet.
- Lacto-ovo vegetarians – They eat both dairy products and eggs but refrain from eating poultry, fish and meat.
Almond
Almond contains proteins, vitamin E and biotin. Biotin helps in enhancing hair growth by strengthening the hair follicles. On the other hand, almond is also a reliable source of monounsaturated fats which helps in boosting nail and health growth as well as improving the skin. It helps in getting rid of unhealthy food cravings such as junk eating due to their crunchy nature.
Just like eggs, almonds have a lot of calories hence little consumption is recommended. There are several interesting ideas that can be embraced to introduce almond in the diet. These are making almond butter, sprinkling it on vegetable salads or blending it when making smoothies.
Carrots
Biotin is critical in the synthesis of fats, sugars and amino acids as well as considered as hair fertilizer for hair growth. All these essential elements are present in carrots which also boasts of high levels of beta carotene which is good for the eyesight. A single cup of carrots is jam-packed with 6 mcg of biotin. Carrots can either be eaten raw (vegetable salads), roasted together with other veggies or even drank as juice.
Nuts and Legumes
Nibbling snack based legumes such as edamame, stir-fried tofu is great for the hair. Black eyed peas and kidney beans are also a rich source for biotin hence fostering healthy hair growth. Nuts are also known to supply essential nutrients to the body which are great for the hair. Fatty acids such as omega 3 are abundant in nuts and help thickening of the hair.
Dark Green Vegetables
Dark green vegetables such as spinach contain both biotin and iron which are essential in hair growth. Deficiency of iron can lead to hair loss since low levels of iron suggest that there is inefficient delivery of nutrients and oxygen to the hair follicles hence causing thinning of hair and later hair loss. Green leafy vegetables are also rich in other elements such vitamin A, C and E. The best way of serving vegetables is either by steaming, stir frying or saute. Overcooked vegetables are not only less nutritious but also unpalatable.
Whole Wheat Bread
Whole meat bread is one among the most common food in Europe. It is an excellent and the best choice for a breakfast meal. Whole wheat bread is rich in folic acid, calcium, zinc, phosphorus, fiber, iron and vitamin B. It is also an abundant source of biotin making it famous among women.
When buying bread, it is equally important to confirm the main ingredients of which either whole wheat or whole grain should top the list. Bread can be accompanied with interesting spreads to make it either savory or sweet depending on personal taste. Some of the interesting spreads that can be used as alternatives include peanut butter, jam, margarine or even avocado.
