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6 Biotin-Rich Foods That Can Help You Achieve Your Dream Hair And Skin

6 Biotin-Rich Foods That Can Help You Achieve Your Dream Hair And Skin

If you are someone desperately trying out every lotion, cream, mask, or shampoo in a bid to get healthier hair and beautiful skin, this one is for you

If you are someone desperately trying out every lotion, cream, mask, or shampoo in a bid to get healthier hair and beautiful skin, you might want to read this article carefully. The secret lies in your diet and not some chemical concoction that only takes care of the damage temporarily. The secret to your dream hair and skin is biotin, a B vitamin. It is an essential nutrient naturally present in some foods. Biotin. also known as Vitamin H or Vitamin B7, can be consumed as a dietary supplement as well. It helps to convert food into energy. Healthline says that Biotin is necessary for our brain function and our eyes. Since It is a water-soluble vitamin, our body doesn't store it which is why we need to consume it regularly to maintain the right levels.

Here are some commonly found foods that can help you achieve your dream hair and skin: 

1. Mushrooms

The nutrient-rich fungi has enough biotin that wards off parasites and predators in the wild. Believe it or not, 120 gm of canned button mushrooms are nearly 10% of how much of the vitamin we should consume each day. It can be used in various recipes and when cooked in right away it gives food a rich flavor, making it a delight to eat. 

Representational photo (Getty Images) / Photo by Aleksandr Zubkov

2. Egg Yolk 

According to Healthline, eggs are very important for our health as they are full of B vitamins, iron, protein, and phosphorus. The yolk in itself is one of the best sources of biotin. A whole cooked egg can give us about 10 mcg of biotin which is approximately 33% of our recommended daily intake. It is advised to cook the egg properly to avoid the risk of Salmonella poisoning and improve biotin absorption.

Representational photo (Getty Images) / Photo by Jody Louie took this picture

3. Avocados

The popular fruit is an ideal source of folate and unsaturated fats as well as biotin. Just 200 grams of it can give us almost 1.85 mcg of biotin which is 6% of the daily requirement. While they can be eaten in many ways, people often don't buy them as they can be pretty expensive. 

Representational photo (Getty Images) / Photo by Anna Blazhuk

4. Bananas 

Many forget that something as common as a banana is actually vital to our health. 100 grams can give us 0.2 mcg of biotin which is 1% of the daily value. Apart from this, WebMD says that the fruit contains vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium.

Representational photo (Getty Images) / Photo by Catherine Falls Commercial

5. Sweet Potatoes

The vegetable source of biotin can give you about 2.4 mcg of biotin, which is 8% of the daily value, for every 125 gms that you eat. Apart from this, it is rich in minerals, vitamins, fiber, and carotenoid antioxidants. This is the best source for biotin if you are a vegetarian. 

Representational photo (Getty Images) / Photo by Julia Murray / EyeEm

6. Liver

Many don't like organ meats but they are high sources of biotin. Chicken or beef liver can give you biotin more than the necessary daily requirement. 75 grams of cooked beef liver provides nearly 31 mcg of biotin which is 103% of the daily value while 75 gm of cooked chicken liver can give us 460% of the daily value. The vitamin is stored in the liver making it a rich source.

Representational photo (Getty Images) / Photo by huzu1959

References: 

https://her.womenworking.com/6-biotin-rich-food-make-hair-skin-healthier-stronger-self-care-skincare-haircare

https://www.healthline.com/nutrition/biotin-rich-foods
https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
https://www.webmd.com/diet/foods-high-in-biotin