Biotin for healthy hair and nails
You may have noticed that many shampoos and conditioners boast that they contain biotin, an ingredient promoted for stronger, healthier glossier locks. However, the best way to use biotin to revive weak dull hair might not be by coating the hair but by increasing the amount of biotin in your diet.
Biotin, which is also known as vitamin H due to its association with healthy hair, is a water soluble vitamin on the B family. It is important for a healthy fat burning metabolism in the body, and is also needed for the production of keratin the protein that gives hair and nails structure. Some people supplement with biotin and report good results. It isn’t just word of mouth backing biotin either, the supplement has some science behind it. A double-blind study by the Ablon Skin Institute Research Center and the University of California found that taking biotin created significant hair growth in women with temporary hair thinning. However, there is still some uncertainty about how much biotin should be taken as a supplement.
What is certain is that a well balanced diet should definitely contain biotin. So what are the top biotin containing foods? At the top of the list are oily fish such as salmon or halibut, eggs, peanuts, almonds, sweet potato and whole grain oats.
Our recipe for sweet potato almond butter muffins combines roasted almond butter with eggs, oat flour and sweet potato puree to make delicious salty sweet moist cakes.
Sweet Potato and Almond Butter Muffins
• 2 eggs
• 250g sweet potato puree
• 170g cup brown sugar
• 2 tbsp coconut oil
• 1 tsp pure vanilla extract
• 175ml unsweetened almond milk
• 150g wholemeal flour
• 75g oat flour (ground from rolled oats)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 3 heaped Tbsp roasted salted almond butter
1. Preheat oven to 190C and line muffin tin with paper liners.
2. Beat the eggs in a mixing bowl.
3. Add sweet potato puree, brown sugar, oil, and vanilla extract and mix. Then add almond milk and stir once more.
4. Sift the wheat flour, baking powder, baking soda, salt and cinnamon over wet ingredients. Then add oat flour and stir until just combined.
5. Spoon batter into muffin tins until filled almost to the top. Then drop about 1 tsp almond butter onto the center of each muffin and gently swirl around with a toothpick or knife.
6. Bake for 20-22 minutes (or more) until golden brown and a toothpick in the center comes out clean. Remove from oven and let rest in tins for 5 minutes. Then transfer to a cooling rack to let cool completely.
7. Store in an air-tight container and refrigerate to ensure freshness.