The word biotin means life. Biotin is a complex vitamin B7. Vitamin H converts food into energy and metabolizes carbohydrates, fats, and protein. Vitamins are essential for the health of our hair, skin, and nails. It plays a vital role in gene regulation and cell signaling. Biotin deficiency can cause hair loss which is why it is essential to know what foods are rich in biotin so you can incorporate them into your diet as a part of your daily routine.
1. Sweet Potato
Sweet potatoes are considered a rich source of vitamin C, fiber, potassium, and magnesium. One sweet potato consists of 3.6 milligrams of biotin and has only 86 calories. Eating sweet potatoes is the tastiest way to include biotin in your diet. The high amount of fiber and glucose in sweet potatoes helps losing weight.
2. Banana
Bananas are an excellent source of vitamins B6 and C and minerals including potassium, phosphorus, and magnesium. You can consume bananas before breakfast. High carbs and sugar in banana can raise blood sugar levels.
3. Walnuts
Walnuts are one of the best food if you are trying to grow stronger and healthier hair. Walnuts are an excellent source of protein & omega three fatty acids which helps build your hair follicles. Biotin in walnuts helps to produce keratin and prevents hair loss.
4. Almonds
Nuts including, almonds, contain vitamin B7. ¼ cup of roasted almonds has 1.6 micrograms of biotin. If you have thinning hair and want to improve your hair condition, start consuming a handful of almonds.
5. Sunflower Seeds
If you want to make sure that you get enough biotin each day, add sunflower seeds to your diet. It helps you get cancer free. Seeds and nuts can be easily added to your diet.
6. Eggs
Egg yolks are rich in biotin and vitamin A, which promote hair and nail growth. One cooked egg contains up to ten micrograms of biotin. Eat cooked eggs for maximum absorption of biotin. Boiled, scrambled, omelet, and poached eggs can be a tremendous diet-friendly choice. But do not add too much oil, cheese, and butter. Raw eggs contain a protein known as avidin, which binds to biotin, stopping it from being absorbed by the body.
7. Mushrooms
Mushrooms are a rich source of biotin, protein, and antioxidants which help boost the immune system. If you are vegetarian, mushrooms are the perfect source of biotin. Mushrooms protects us from our parasites.
8. Spinach
Spinach has ample of fiber, minerals, chlorophyll, and antioxidants. Half a cup of spinach consists of 0.5 micrograms of biotin. Consuming spinach keeps you healthy. Iron present in the spinach protects against anemia and low vision.
9. Cauliflower
Many cruciferous vegetables are a rich source of biotin, like broccoli. Cauliflower is another biotin-rich vegetable. They are rich in vitamin C, which has antioxidant effects and is crucial in strengthening hair growth. To preserve biotin content, avoid boiling your cauliflower.
10. Broccoli
Broccoli is an excellent source of zinc, iron, riboflavin, fiber, vitamins A and C, and calcium. Half a cup of broccoli contains 0.5 micrograms of biotin. You can enjoy it raw, steamed, cooked, and roasted. Biotin is a water-soluble vitamin which means you have to consume it on a daily basis. It cannot be stored in your body.
11. Tomatoes
Tomatoes are extraordinarily rich in biotin. One cup of tomato has 7.2 grams of biotin. The easiest method to ensure you get as much biotin content from tomatoes is to eat them raw. They help to nourish the follicles and faster hair growth.
12. Asparagus
Some varieties of asparagus are excellent sources of vitamins and minerals necessary for healthy hair and nail growth. It is a spring vegetable. One cup of asparagus consists of only 36 calories. Chromium present in asparagus help in the transportation of glucose to cells.
13. Legumes
The highest levels of biotin are present in beans and legumes. Cooked beans offer high levels of biotins, protein, and fiber that keep you full for longer. Consume peanuts, peas, chickpeas, and soybeans.
14. Cheese
Cheese, milk, and yogurt all contain biotin in varying amounts. Blue and Camembert cheese were among the most biotin-rich foods. Cheddar cheese provides about 0.4 micrograms of biotin per ounce. Eating cheddar cheese may help strengthen your brittle nails.
15. Yogurt
A cup of plain yogurt contains about 0.2 micrograms of biotin. It is rich in vitamin D and calcium, which preserve these essential nutrients in our body. An adequate amount of vitamin D inhibits brittle bones, weakness, joint pain, hair fall, and more. Consuming yogurt helps delay aging and prevents dryness of the hair.
16. Milk
Milk is an excellent source of minerals, protein, and calcium that help build healthy bones and teeth. One glass of milk contains about 0.3 micrograms of biotin. The protein present in milk helps build muscles and repair tissue. Potassium helps maintains blood pressure levels.
17. Liver
As most of the biotin is deposited in the liver, eating animal liver is one of the easiest ways to increase biotin in your diet. A three-ounce serving of cooked beef liver has close to thirty micrograms. Other types of meats have less biotin content than organ meats, but they are still a good vitamin source. People with fatty liver should avoid a diet high in animal protein.
18. Avocado
Avocados are an excellent source of biotin and potassium. It contain more potassium than a banana. They are rich source of fiber. One avocado contains two to six micrograms of biotin.
19. Carrot
Carrots are rich in biotin and beta carotene. Beta carotene improves your eye health and keep your blood sugar levels in control. It helps to control diabetes and improves the immune system of the body. One carrot consists of approximately 0.18 micrograms of biotin.
20. Oats
One cup of oats contains approximately 50 grams of biotin. Oats are rich in protein and helps your hair and nails grow more robust. It helps reduce cholesterol and maintain blood sugar levels.
