Biotin is often referred to as vitamin B7. As a water-soluble B-complex vitamin, It plays a unique part in producing of fatty acids, which are necessary for healthy skin cells, making it particularly important for keeping healthy skin, hair, and nails.
Furthermore, it aids in the production of keratin, a protein that gives hair and nails their structure.
Symptoms of a supposedly uncommon biotin deficiency include brittle nails, dry, scaly skin, and hair loss. Though many people take supplements, foods high in biotin, like eggs, almonds, nuts, seeds, meats, fish, and some vegetables like spinach and sweet potatoes, also naturally contain biotin.
Biotin-rich foods for glowing skin and hair growth
1. Nuts and Seeds:
Examples: Walnuts, almonds, peanuts, sunflower seeds, and flaxseeds.
Why they’re great: Packed with biotin, nuts, and seeds offer a quick and filling snack option while providing essential nutrients vital for skin and hair health.
2. Sweet Potatoes:
Benefits: Rich in vitamins, minerals, fiber, and antioxidants (carotenoids).
Cooking tips: Can be boiled until soft or baked. Options include fries or mashed potatoes.
3. Eggs:
Source of biotin: Particularly found in the yolk.
Cooking recommendation: Ensure eggs are fully boiled to prevent salmonella contamination and maximize biotin absorption.
4. Salmon:
Omega-3 richness: Known for reducing inflammation.
Biotin content: Provides 5 micrograms per 3-ounce serving.
Cooking suggestion: Cooked salmon is not only a great source of vitamin B but also supports healthy skin and hair due to its healthy lipid profile.
5. Mushrooms:
Nutritional value: Contains selenium, magnesium, and antioxidants.
Biotin Quantity: Approximately 5.6 micrograms per cup of fresh button mushrooms.
Serving ideas: Suitable for salads, stir-fries, sandwiches, and soups.
6. Avocado:
Versatility: This can be added to salads, and sandwiches, or consumed as guacamole.
Benefits: Rich in biotin, avocados are not only delicious but also beneficial for skin and hair health.
7. Legumes:
Examples: Peas, beans, lentils, peanuts, soybeans.
Nutrient profile: High in protein, fiber, and minerals.
Biotin source: Peanuts and soybeans are particularly rich in biotin.
Usage: This can be cooked and added to various dishes like baked, stir-fries, salads, and curries.
8. Dairy Products:
Examples: Milk, cheese, yogurt.
Contribution: Apart from being a source of biotin, dairy products offer calcium and protein vital for overall health.
9. Meat:
Options: Beef, chicken, turkey.
Biotin content: Meat is naturally rich in biotin, contributing to its importance in a balanced diet.
10. Leafy Greens:
Examples: Spinach, kale, Swiss chard.
Nutritional value: Rich in various vitamins and minerals, including biotin.
Incorporation: Perfect for salads, smoothies, or cooked dishes.
By including these biotin-rich foods in your diet, you can support not only glowing skin but also promote healthy hair growth, contributing to overall wellness.
