Biotin, also known as Vitamin B7, is an essential nutrient for healthy hair growth, and it plays a crucial role in the production of keratin, the protein that forms the structure of hair, skin, and nails. While biotin supplements are popular, incorporating biotin-rich foods into your diet is the best way to meet your daily needs. Foods such as eggs, nuts, seeds, salmon, avocados, sweet potatoes, leafy greens like spinach, whole grains, mushrooms, legumes, and dairy products are excellent sources of biotin. These foods not only provide biotin but also offer other important nutrients like protein, omega-3 fatty acids, vitamins, and minerals that support overall hair health. For most adults, the recommended daily intake of biotin is around 30 to 100 micrograms, and consuming a variety of these foods can help nourish the scalp, strengthen hair follicles, and promote healthy, long-lasting hair growth.