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5 Natural sources of biotin


There is one vitamin that helps your body convert food into energy and it is called Biotin. 

This B vitamin is also known as Vitamin H or B7 and is essential for the health of our eyes, hair, skin, and mind. It might also help improve liver capacity and function. It is a water-solvent Vitamin, which implies that your body neither makes nor stores it. To make sure you are getting sufficient biotin and maintaining a healthy level in your body, you need to consume it consistently.  

Biotin deficiency is excessively common, so you need to make sure you are keeping up with Recommended Daily Allowance (RDA) 30 mcg each day. While biotin for hair growth is easily accessible in the forms of supplements and gummies, however, you can also include different natural food sources in your diet to make up for the losses.

Lack of biotin can lead to issues with poor skin quality, hair, and nails as well as poor sensory system. It is also essential for maintaining a healthy immune system, however, there is little medical proven data to back this theory.

Health Benefits of Biotin 

Consuming biotin regularly can help you get healthy skin, shinier hair, and stronger nails. All you have to do is include natural sources of biotin in your diet.

Biotin for Hair Growth 

Adding biotin-rich food varieties to your diet can aid in new hair development, enhance hair volume and keep your hair smoother and shinier. 

healthy skin

Healthy Skin 

Biotin deficiency is one of the reasons why your skin could be dry, flaky, itching or you could be suffering from skin conditions like skin inflammation and psoriasis. To support your skin from the inside out you need to add food sources rich in biotin which helps in improving the complexion, skin quality, and makes you look energetic.  

Strong and Healthy Nails 

Biotin is very effective in making your nails strong. However, there is little proof to back this theory on whether taking biotin supplements can thicken the nails. Biotin is normally present in the food varieties we eat, yet some food varieties are exceptionally rich in B-Vitamin, here's a look: 

egg yolk

  1. Egg Yolks 

The egg yolk is one of the best sources of biotin that you can consume. It is also rich in protein, phosphorus, and iron. An entire, cooked egg (50 grams) gives around 10 mcg of biotin, or roughly 33% of the daily values (DV). You should consume fully cooked aid in biotin absorption. A protein called avidin is found in egg whites which can meddle with biotin retention if eaten raw.  

  1. Nuts and seeds 

If you are looking for raw or roasted food items that you can include in your diet to get your daily allowance of biotin, then try nuts and seeds. however, the amount of Vitamin differs from nuts and seeds. Almonds, peanuts, pecans, and walnuts, for instance, all give biotin. A quarter-cup of roasted almonds contains 1.5 mcg of biotin. A quarter-cup of roasted sunflower seeds contains 2.6 mcg.  

omega 3 rich fishes

  1. Fishes 

Fish like Salmon contains 5 mg biotin for every 85 grams other than Omega-3 unsaturated fats. You can make salmon a part of your diet and get the benefit of this biotin-rich food. Tuna is another fish that contains biotin, however, it contains moderately lower amounts of biotin (0.6 mg/85 grams) as compared to Salmon. 


  1. Avocados 

A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados might be a perfect choice for some who are looking to include biotin for hair growth, skincare, and healthy nails. Similar to nuts and seeds, avocado is also rich in Vitamin E.  

  1. Mushrooms 

Mushrooms are nutrient-rich fungi that offer a few medical advantages, including sufficient biotin. Roughly 20 covers (120 grams) of canned button mushrooms contain 2.6 mcg of biotin, which is almost 10% of the DV. A 1-cup (70-gram) serving of cleaved, new button mushrooms contains about 5.6 mcg or 19% of the DV.  


Biotin is a water-dissolvable B Vitamin that your body needs to acquire from food. Biotin insufficiency is common, which can be brought on by consuming less biotin-rich food. 

It's found that normal food sources like green vegetables, egg yolks, meats, nuts, seeds, mushrooms, avocados, yams, and yeast can provide the daily allowance of biotin, which is essential for healthy hair, skin, and nails.


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