Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B-complex vitamin. It is particularly important for maintaining healthy skin, hair, and nails due to its role in the synthesis of fatty acids, which are essential for healthy skin cells. It also contributes to the production of keratin, a protein that forms the structure of hair and nails. A biotin deficiency, which is said to be rare, may lead to symptoms such as dry, scaly skin, brittle nails, and hair loss. While many people take biotin supplements, it is naturally available through biotin-rich foods such as eggs, almonds, nuts, seeds, meats, fish, and certain vegetables like sweet potatoes and spinach.

What is biotin?

Biotin is essential for several metabolic activities in the body. It metabolises fat, carbohydrates and proteins, according to a study published in the Karger Dermatology Journal.

What are the benefits of biotin?

Here are some of the potential benefits of biotin-rich foods, as explained by dietician Indrani Ghosh.

1. Biotin may lead to healthy hair and skin

Biotin is often linked with beauty because it is vital for healthy hair, skin, and nails. It makes skin more bright and clear and strengthens nails. Moreover, having biotin-rich foods helps to reduce hair loss and promotes strong hair growth, according to a study published in the Research Gate Journal.

2. May improve metabolism

Your body uses biotin to help transform the food you eat into energy. It aids in the digestion of carbs, lipids, and proteins, allowing your body to use them for energy and other tasks, according to this study.

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3. May support nervous system function

Looking for ways to improve your nervous system function? Try adding biotin-rich foods to your diet. It aids in nerve signaling and nerve cell communication, supporting the healthy operation of your neurological system, according to a study published in the MDPI Journal.

4. May help to manage blood sugar

A biotin-rich diet will may aid in blood sugar regulation, which is advantageous for those who already have diabetes or are at risk of getting it, as per a study published in Frontier’s Journal.

5. Healthy for pregnancy

Biotin is essential for fetal development during pregnancy. It aids in the prevention of birth defects and promotes the growth of the baby’s organs, according to a study published in the Journal of Nutrition.

10 biotin-rich foods for healthy skin and hair

Here are some of the top biotin-rich foods for strong hair and radiant skin.

1. Nuts and seeds

Nuts rich in biotin include walnuts, peanuts, almonds, sunflower seeds, and flaxseeds. They are not only a quick and filling snack, but they also offer vital nutrients for your skin and hair.

2. Sweet potatoes

Sweet potatoes are high in vitamins, minerals, fiber and antioxidants known as carotenoids. They are one of the greatest vegetable sources of biotin. Sweet potatoes can be cooked till soft on the stove or baked. They can be made into fries or mashed potatoes by peeling, boiling, and mashing them.

3. Eggs

Eggs are a great source of protein, iron, phosphorus, and vitamin B. The yolk contains a high concentration of biotin. Eggs should always be fully boiled to reduce the danger of salmonella contamination and to improve absorption of biotin. Egg whites include a protein known as avidin, which can obstruct the absorption of the vitamin biotin if eaten raw.

4. Salmon

Salmon and other fatty fish are rich sources of omega-3 fatty acids, which are well known for their capacity to reduce inflammation in the body. Cooked salmon also provides 5 micrograms of biotin per 3-ounce (less than 1 kg) serving, making it an excellent source of vitamin B. Since it contains healthy lipids, salmon is an excellent diet for maintaining healthy skin and hair.

5. Mushrooms

Mushrooms include minerals such as selenium and magnesium, in addition to antioxidants. Plus, 5.6 micrograms of biotin is present in every cup of fresh button mushrooms. Try including mushrooms in salads, stir-fries, sandwiches, and substantial soups.

6. Avocado

This creamy green fruit contains plenty of biotin. Avocados are flexible and can be added to salads, and sandwiches, or eaten as guacamole. They’re beneficial for your skin and hair in addition to your taste buds.

7. Legumes

Legumes high in protein, fibre, and minerals include peas, beans, and lentils. Peanuts and soybeans are two of the category’s highest sources of biotin. Legumes are usually cooked and then added to baked dishes or stir-fries, or they can be the foundation of salads, meals, and curries.

How much biotin do we need?

“For adults, the biotin requirement is 30-100 mg/day, and for children below 10 years, it is 30mg/day,” says the expert. While biotin-rich foods are generally safe, there are no such proven biotin side effects. However, it should not be consumed in excess amounts. It may be best to check with your healthcare provider before you consciously increase its intake through food or supplements.