15 Most Delicious Biotin-Rich Foods for Healthier Hair and Skin

 

different biotin-rich food and vegetables scattered on table

Did you know that biotin, a type of vitamin H, is essential for strengthening your hair and nails? It’s true and the good news is that biotin can be easily found in many delicious foods like dairy, legumes, and meat. By incorporating these foods into your diet, you can get the biotin you need to help address common but very important issues like thinning of hair, dry and scaly skin, and weak nails. Don’t wait any longer to reap the benefits of biotin – start incorporating these foods into your meal today!

In this article, I will provide you with all the information you need about biotin and foods that are rich in biotin.

What Is Biotin?

Biotin, AKA vitamin B7, is a water-soluble vitamin that is naturally available in a vast food variety (as mentioned below). They are found to be responsible for healthy skin, hair, and nails. Additionally, they play a role in metabolism as they are part of an enzyme that is responsible for the breakdown of carbohydrates and lipids in the body.

15 Delicious Biotin-Rich Food

Biotin-rich food can come from either plant or animal sources. These sources are described below:

·        Animal Source (per 100g)

Chicken liver (187 μg)

Beef liver (42 μg)

Eggs (21 μg)

Salmon (5.9 μg)

Pork chop (4.5 μg)

Turkey breast (0.7 μg)

Tuna (0.7 μg)

 

·        Plant Source (per 100g)

Peanut (roasted) (17.5μg)

Sunflower seeds (roasted) (7.8μg)

Almond (roasted) (4.4μg)

Sweet potato (1.5μg)

Broccoli (o.9μg)

Tomato (0.7μg)

Strawberry (1.5μg)

Avocado (1μg)

Corn (0.05sμg)

Nutritional Benefits of Biotin-rich Food

Adding biotin-enriched food to your diet has numerous benefits that you might not be aware of. Not only does biotin strengthen your nails, hair, and skin, but it also plays a vital role in various body functions such as the nervous system, helping enzymes to work efficiently (like in the metabolism of carbohydrates and lipids), and reducing blood sugar levels that is crucial for diabetes management.

Furthermore, it is yet to be further studied, but biotin has also been found to play a role in healthy pregnancy as it plays a crucial role in embryonic growth.

Recommended Intake

The recommended intake of biotin in a day is mentioned below:

·       Kids around age 4 to 6, can take up to 25 μg

·       For children around age 7 to 10, it is 30 μg

·       And for teenagers and adults, it is 30 to 100 μg

Symptoms for Deficiency of Biotin

Biotin, also known as vitamin B7, is a water-soluble vitamin that is essential for the metabolism of fats, carbohydrates, and proteins in the body. It plays an essential role in maintaining strong hair, dermis, and nails. However, when a person lacks sufficient biotin levels, they may experience a range of symptoms such as hair thinning, brittle nails, skin rash, dry eyes, cheilitis, and loss of appetite. It's important to note that biotin deficiency is a rare condition, but can occur in certain circumstances.

Be Sure to Not Overdose

Overdose of biotin may result in excessive thirst, insomnia, and most importantly urination. As you know vitamin B7 is water soluble, hence excess is released in urine.

That is why you need to consult your doctor before adding any additional supplements to your diet.

Conclusion

Adding foods that are rich in biotin, also known as vitamin H, to your diet can be an effective way to address a variety of health concerns, from skin and metabolism issues to hair loss. By making this simple change to your diet, you can take an important step towards improving your overall health and well-being.