9 Best Dietary Sources Of Biotin For Healthy Hair And Nails

Dietary Sources Of Biotin For Healthy Hair And Nails

Biotin, also popular as B7, is a water-soluble vitamin. This vitamin converts fats, amino acids, and carbohydrates which you take in the form of food into bodily energy. Thus, it helps in supporting the normal functioning of the physical activities. Biotin balances the levels of blood glucose. This vitamin also works wonder in making you beautiful.[1] It thickens hair and adds a glow to your nails. It beautifies your skin. Since this is water soluble, your body cannot store it. Because of this reason, many people prefer to take biotin supplements. You can also get an adequate level of biotin by consuming biotin rich foods. This article shares the valuable information of dietary sources of biotin.

Below Are The 9 Best Dietary Sources Of Biotin For Healthy Hair And Nails:

1. Mushrooms:

Mushrooms are rich in biotin.[1] In addition, mushrooms are also a great source of healthy nutrients and minerals. Hence, mushrooms should not be overlooked when you are trying to consume healthy food. To get enough biotin, make sure to add this food to your regular diet plan.


2. Egg Yolk:

Egg is good source of vital minerals and proteins. This is one of the best sources of biotin. Especially, egg yolks are the incredible source of biotin.[2] You must note that uncooked egg whites hold a protein which can in fact interfere with the capacity of your body for making use of the biotin. Therefore, prefer to include cooked eggs as part of your regular diet.

Egg Yolk

3. Tomato:

Tomato is one of the best dietary sources of biotin. In addition, folic acid, vitamin K, nicotinic acid, thiamine and pantothenic acid can also be acquired from tomato.[3] Hence, the consumption of tomato offers you many health benefits. Due to the presence of biotin in tomato, intake of tomatoes on a regular basis helps in strengthening hair and nails. Also, consumption of tomato helps in strengthening your immune system.


4. Avocados:

Biotin deficiency can be well managed with the help of avocado. The deficiency of the biotin is often shown up as the skin related issues like Seborrheic dermatitis.[4] This problem can be kept at bay by consuming this fruit on a regular basis. Thus, you can get rid of various biotin deficiency symptoms like brittle nails, brittle hair and dry skin.


5. Cauliflower:

Cauliflower is one of the good sources of biotin. Consuming the adequate amount of cauliflower helps in managing deficiency symptoms of biotin.[5] This is because of biotin levels in cauliflower helps in strengthening brittle hair, weak nails and cracking. In addition, cauliflower contains important vitamins and minerals that are required for overall health.


6. Peanuts:

Peanuts contain ample amounts of biotin. By in taking recommended amount of peanuts, you can easily handle the problem of biotin deficiency with ease.[6] Peanuts work wonder in conditioning your scalp and nails. In addition, peanuts contain vital nutrients that are essential for the healthy functioning of your body.


7. Oatmeal:

Oatmeal is a wonderful source of biotin. Thus, consuming oatmeal helps in contributing great nails, skin, and hair. This ingredient is quite popular as weight-loss friendly food.[7] Besides, oatmeal is a great source of vital minerals and vitamins that help in keeping us healthy. To manage the problem of brittle hair and weak nails, make sure to add this wonderful biotin-source food in your regular diet plan.


8. Soybeans:

Because of the high content of biotin, soybeans are the must have foods in your kitchen. This ingredient is very effective in keeping your hair and nails healthy.[8] Hence, this can be considered as a stellar supplement of biotin.


9. Banana:

Banana, an extremely delicious and healthy fruit is a fair source of biotin. Biotin is essential for managing brittle hair and nails. It supplies the essential vitamins.[9] It supports digestion and boosts energy. Along with biotin, you can obtain potassium also with this wonderful fruit.


The above-mentioned foods are the best sources of biotin. These foods play the important role in keeping you healthy. Prefer to consume these foods to reduce the risk of biotin deficiency. The deficiency of biotin can lead to weak nails, hair fall, and unhealthy skin.