Table of Contents
Introduction
Vitamin B7, commonly known as biotin, is an essential vitamin that helps the body break down carbohydrates, fats and proteins to produce energy. It plays a role in maintaining healthy hair, skin, and nails. If you’re struggling with brittle nails, hair thinning, or dry skin, these are signs of biotin deficiency and while this deficiency is rare,adding foods rich in biotin to your diet can make a huge difference.
In this guide, we’ll explore the benefits of biotin, 10 natural foods rich in biotin, and practical ways to increase your intake.
What is Biotin and Why is it Important?
Biotin is a water-soluble B vitamin that supports keratin production, a protein required for strong hair, nails, and skin. It also helps in energy metabolism, allowing the body to break down fats, carbohydrates, and proteins effectively.
Your body cannot store biotin because it is a water soluble vitamin and so, it is important to consume foods rich in biotin regularly.
A deficiency in biotin can lead to alopecia ( hair loss), brittle nails, dry skin, and in extreme cases fatigue.
Benefits of Biotin for Your Hair, Skin, and Nails
Before we dive into the biotin-rich foods, it is important we discuss why this vitamin is so important. Let’s find out why biotin is referred to as the ‘beauty vitamin’.
1. Promotes Hair Growth
Biotin strengthens hair follicles, reducing hair loss and promotes thicker, healthier strands. Biotin helps in healthy hair growth by encouraging keratin production and supports scalp health by reducing dandruff and dryness.
2. Strengthens Nails
While there is no proven evidence that it supports nail growth, it has been shown to support the strength, thickness and reduce the brittleness of your nails giving them a polished look.
3. Improves Skin Health
Biotin helps the skin retain moisture. This prevents dryness and improves skin texture and therefore, a smoother skin. It also reduces inflammation and keeps your skin looking youthful and glowing.
Top 10 Foods rich in biotin
You know that biotin is amazing for the hair and nails and gives your skin an extra layer of glow. And you’re currently thinking of adding biotin to your diet but you’re not really looking at biotin supplements right now or maybe you are but you still want to get it directly from nature. Here are ten natural sources of biotin you can add to your diet today.
- Eggs: Eggs are one of the highest sources of biotin, especially the yolk. A cooked egg contains around 10 mcg of biotin, making it an excellent choice for supporting hair growth and skin health.
- Nuts and Seeds: Almonds, walnuts, peanuts, and sunflower seeds are natural sources of biotin. A ¼ cup of almonds provides about 1.5 mcg of biotin. Nuts and seeds are perfect for midday snacks so adding these nuts in your rotation of healthy snacks can improve your biotin intake.
- Salmon: A 3-ounce serving of salmon contains about 5 mcg of biotin. It’s also rich in omega-3 fatty acids, which nourish the scalp and support skin health.Grill or bake salmon for a nutritious meal.
- Avocados: Avocados provide 1.85 mcg of biotin per medium fruit. They also contain healthy fats that promote skin hydration and hair shine.
- Sweet Potatoes: A ½ cup of cooked sweet potatoes provides 2.4 mcg of biotin. They are also high in beta-carotene, which supports healthy skin and hair. They are also rich in vitamins A and C, as well as fiber, making them a nutritious and versatile food choice.
- Spinach: A cup serving of cooked spinach provides about 0.5 mcg of biotin. It’s also packed with iron and vitamin C, essential for healthy hair growth.
- Cauliflower: Cauliflower is another great vegetarian source of biotin. A ½ cup of raw cauliflower provides about 0.2 mcg of biotin. Blend it into soups or use it as a rice substitute.
- Mushrooms: A cup of fresh mushrooms contains about 2.5 mcg of biotin. Mushrooms are a great vegetarian source of biotin and are packed with antioxidants. Mushrooms can be used as a side dish and added as toppings on other dishes like pizza.
- Bananas: Bananas provide 0.2 mcg of biotin per medium fruit. While not the highest source, they are easy to include in your diet.
- Whole Grains: Whole grains like oats, barley, and brown rice are natural sources of biotin. They also provide fiber and B vitamins, supporting overall health. Choose whole-grain bread, pasta, and rice.
These 10 foods are rich and high natural sources of biotin. Chances are that most if not all of these foods are already included in your diet so you’ve been getting biotin for a while now.
Tips for Incorporating Biotin-Rich Foods into Your Diet
Adding these foods to your diet doesn’t have to be hard. If you’re looking for how to increase biotin intake naturally, making simple adjustments to your meals can help you get enough biotin daily. Here are effective ways to add more biotin-rich foods into your diet:
1. Start Your Day with a Biotin-Packed Breakfast
Breakfast is a great opportunity to include biotin-rich foods. Scramble, boil, or poach eggs and pair them with whole-grain toast for a balanced meal. Blend avocado, spinach, bananas, and nuts with a dairy or plant.
2. Snack on Biotin-Rich Nuts and Seeds
Nuts and seeds are easy-to-carry snacks that offer energy and a biotin boost throughout the day. Walnuts, peanuts, and sunflower seeds are some of the best nuts for biotin benefits for skin and nails. You can make your own trail mix by combining nuts, seeds, and dried fruits for a nutrient-rich snack.
3. Include Leafy Greens in Your Meals
Leafy greens like spinach, kale contain natural sources of biotin and are packed with iron and vitamin C. Use leafy greens as a base for salads and top them with other biotin-rich ingredients like eggs and nuts
4. Plan and Prep Meals Ahead
To ensure you get enough high biotin foods, try meal prepping at the beginning of the week. Boil eggs for easy snacks throughout the week. Pre-chop most veggies like spinach, mushrooms, and cauliflower to easily add to dishes. Prepare smoothie packs with bananas, nuts, and spinach for quick blending.
To maximize the benefits of biotin, it’s important to add variety to your meals. Include other types of nuts and even other biotin-rich foods like liver to your diet. If you follow these tips, you can naturally increase your biotin intake and then enjoy the beauty benefits of stronger hair, glowing skin, and healthier nails.
Frequently Asked Questions
Yes! Most people can meet their biotin needs through a balanced diet rich in biotin-rich foods
The research on biotin isn’t vast yet but experts agree that the recommended daily intake for adults is 30 mcg. Pregnant and breastfeeding women may need more.
Biotin is water-soluble, so excess amounts are excreted in urine. However, although rare, there are side effects when biotin is in excess such as rashes, nausea, abdominal pain and it may even interfere with lab test results.
Final Thoughts for You
Biotin is an important nutrient for healthy hair, skin, and nails, and consuming foods rich in biotin is the best way to maintain optimal levels. If you suspect a biotin deficiency, focus on how to increase biotin intake through food before considering supplements.
It is also important to note that eating a balanced diet and not just focusing on foods rich in biotin, is necessary for achieving your desired results. A well-balanced diet is always the best foundation for healthy hair, glowing skin, and strong nails.
- Biotin – vitamin b7 – the nutrition source
- Top biotin-rich foods for healthy hair, skin, and nails.
- Biotin Uses, Side Effects & Warnings.Drugs.com.
