Biotin, also known as vitamin B7 or vitamin H, plays a crucial role in energy metabolism and keratin production, both of which are essential for maintaining healthy hair and nails. Incorporating biotin-rich foods into the diet can help support hair growth and reduce hair loss. Key sources of biotin include liver, spinach, nuts, seeds, lean meats, seafood, sweet potatoes, and eggs. Regular consumption of these nutrient-dense foods can contribute to optimal biotin levels and overall hair and nail health.
Biotin, also called vitamin B7 or vitamin H, helps your body turn food into energy. Since your body doesn’t store biotin, you need to eat enough of it every day. It also helps make keratin, the protein that keeps your hair, skin, and nails healthy. Eating enough biotin can help prevent hair fall and keep your nails from breaking.
To maintain healthy hair and prevent issues such as dryness, breakage, dandruff, and hair loss, proper care and nutrition are essential. Incorporating biotin-rich foods into your winter diet can help support hair growth and strengthen nails. Here are some nutrient-dense options to consider.
Liver
Eating liver is a great way to get more biotin. A 3-ounce serving of cooked beef liver has about 31 mcg of biotin, while other organ meats like kidneys are also good sources. Some meats have lower amounts—for example, a hamburger patty or a 3-ounce pork chop has around 4 mcg. For size reference, 3 ounces of meat is about as big as a deck of cards. Liver is also high in iron, an important nutrient for overall health.
Spinach
Spinach is packed with biotin and other important nutrients. You can boost your biotin intake and support your overall health by adding spinach to your diet. Try it sautéed with garlic, blended into smoothies, or as a base for salads.
Seeds and Nuts
Nuts like peanuts, walnuts, and almonds, along with seeds like chia and sunflower, are packed with biotin. They also have protein, vitamin E, and healthy fats that keep your skin smooth and support a healthy scalp. Eating a handful of nuts or seeds each day can help increase your biotin levels.
Meat and Seafood
Lean meats and seafood are great sources of protein and biotin. Beef, turkey, pork, and other red meats also have good amounts of biotin. If you want low-fat options, sardines and salmon are perfect choices to get more biotin.
Sweet potatoes
Sweet potatoes are a great source of biotin and are packed with beta-carotene, which the body turns into vitamin A to help with cell growth and skin health. Eating roasted sweet potatoes or sweet potato fries is a tasty way to get more biotin. Foods rich in vitamins like biotin and beta-carotene are important for keeping your skin healthy.
Eggs
Eggs are a fantastic source of biotin, with one egg providing around 10 micrograms of this important nutrient. Biotin is essential for maintaining healthy hair, skin, and nails, and adding eggs to your diet is an easy and effective way to increase your intake. They are versatile and can be enjoyed in many forms. For a healthy and satisfying breakfast, you can include boiled eggs, scrambled eggs, or an omelet. Not only do eggs provide biotin, but they also offer a good amount of protein, making them a great choice to start your day with a nutritious meal.
Avacados
Avocados are a highly nutritious food, rich in biotin, healthy fats, and essential vitamins. These nutrients play a vital role in nourishing the hair and skin, supporting their health and vitality. Biotin, in particular, contributes to the production of keratin, a key protein that strengthens hair and nails. The healthy fats in avocados help maintain the skin’s moisture and elasticity, while their vitamins support overall skin health. Including avocados in your diet can help promote both hair and skin health, making them an excellent addition to a balanced, nutrient-rich diet.
Banana
Bananas are another easy source of biotin, helping maintain healthy hair and nails while offering other important nutrients like potassium.
These biotin-rich foods into your diet can significantly contribute to healthier hair and stronger nails.