21 Natural Sources of Biotin for Healthy Hair, Skin, and Nails

Natural Sources of Biotin

Biotin, also known as Vitamin B7, is a water-soluble Vitamin B. It is responsible for the functioning of metabolic processes and the utilization of fats and carbohydrates. In short, Biotin helps the body convert food into energy.

Biotin is also known as vitamin H or vitamin B7 which is important for eye, hair, skin, and brain function. It is one of the most important nutrients for the human body as it is necessary for hair growth, healthy skin, and nails.

Biotin deficiency is rare but according to the National Institute of Health, Daily Value (DV) for biotin is typically around 30 micrograms per day.

In this blog, I am going to tell you about natural sources of biotin along with its benefits and side effects. These foods that contain biotin are healthy and beneficial for hair and nail growth.

So let’s start…

Best Biotin Foods for Hair, Skin, and Nails

Biotin Rich Foods

Here is the list of biotin foods that are necessary for good health and also necessary for hair regrowth. These biotin food sources can be easily available on market. So, do include them in your daily diet.

1. Cheese 

Cheese can provide 2 micrograms of biotin per 24-gram serving. There are different varieties of cheese, as per the study blue and Camembert Cheese can provide 6 micrograms of biotin per 24-grams serving. It is easily available in the market and very common foodstuff used in a variety of recipes.

2. Eggs

Eggs are the richest source of biotin containing 25 grams of biotin each. Eggs are one of the most basic poultry products which we take. Make sure that you do not take raw eggs as they can give you acute chest pain or angina. Either boil them or make an omelet but do not take it raw.

3. Mayonnaise

You will not believe but it can give you 12 micrograms of biotin per 20-gram serving. It is something which you will not refuse. You can use it on your sandwich or you can dip your chips in it. It is one of the tastiest sources of biotin.

4. Cauliflower

“Vegetables are healthy” is actually true. One cup of cauliflower can provide you with 17 micrograms of biotin. Eating it raw will be more beneficial or you can roast it as well but the latter will provide you with less biotin as compared to raw.

5. Sweet potatoes

One cup of Sweet potatoes can provide you with 2.5 micrograms of biotin. It is rich in other antioxidants which nourish skin and hair. It will also provide you with fiber and carbohydrates, so we can consider it a small packet of essential nutrients.

6. Soybeans

Soybean is a very important name on this list. It is full of nutrients like protein, glutathione, and of course our main nutrient that is biotin. It can give provide you with 60 micrograms of biotin in 100 grams serving. You can eat edamame which is nothing but steamed soybean.

7. Peanuts

One-third cup of peanut can provide you with 6.5 micrograms of biotin. Not only peanuts but many other types of nuts like walnuts are rich in biotin as well. They are full of fiber and protein. Also, they are calorie-dense, so avoid eating too much.

8. Kidney

The kidney is a rich source of protein and biotin. You can eat beef kidney or lamb kidney as per your preference. It can provide 37 micrograms of biotin per serving. If you are a non-vegetarian then it is a good source of biotin for you.

9. Salmon

Salmon is a quick and easy food full of tastes and varieties. You can call it a superfood. Four ounces of Salmon can provide you with 4.5 micrograms of biotin. It also provides enough protein, potassium, amino acids, and omegas.

10. Pork

30 ounces of pork will provide you with 3.8 micrograms of biotin which is plenty enough. It also offers a good amount of protein. If you don’t want to eat fish then pork is a perfect replacement. There are plenty of food types which you can try with pork like burritos, barbecue pulled pork, etc.

11. Yogurt

One cup of full-fat protein provides you with 3.92 micrograms of biotin. Yogurt is a good probiotic which is good for your gut. It is a good source of protein as well, adding yogurt to your daily diet will be beneficial for your digestive system.

12. Halibut

It can be a good alternative for salmon. It provides 4.5 micrograms of biotin which is the same as that of salmon. It has a less fishy flavor. It is also rich in omegas and amino acids which are important for your skin health.

13. Green Peas

It is something which you can find easily in your kitchen. 100 grams of green peas can provide you with 40 micrograms of biotin. You can pulao, pasta, or anything of your choice, peas can adjust with almost all types of foodstuff.

14. Yeast

A 7 gram of nutritional yeast can provide you with 17 micrograms of biotin. It can also provide enough iron and most type of B vitamins. It is a very common food type in a vegetarian diet.

15. Sunflower seeds

Sunflower seeds provide a good amount of biotin, 100 grams of serving will give you 66 micrograms of biotin. It is a healthy high-fiber snack, adding sunflower seed to your daily diet will fulfill the need for biotin. It is also beneficial for your hair.

16. Spinach

It is the king of all leafy green vegetables in terms of biotin, do you remember “Popeye the sailor man” ?. It has all beneficial nutrients like protein, Vitamin A, Vitamin C, and iron. It can beat kale in terms of Vitamin B7 fulfillment. It is a must-eat vegetable, its retinol content is beneficial for the eyes.

17. Rice Bran

It provides 66 micrograms of biotin per 100 grams of serving. In terms of biotin, it has the highest amount of quantity in comparison with other whole grain cereals. It is a healthy breakfast with good and healthy fiber content.

18. Banana

Banana is also a good source of biotin and is easily available. Adding banana to your breakfast will not only provide you with biotin but also it will give you enough energy. Sometimes bananas can also act as a meal replacement. 

19. Raisins

Raisins or Kishmish has plenty of biotin as its main content. Palm full of raisins will provide you with enough biotin for the day. Therefore, it is a good Natural source of Biotin. You can also add in your foodstuff like Kheer, banana, or mango shake.

20. Avocados

Avocados are a rich source of biotin and Vitamin E. One average size avocado can provide you with 6 micrograms of biotin.

21. Liver

75 grams of cooked beef liver can give nearly 31 micrograms of biotin and 75 grams of cooked chicken liver provides 138 micrograms of biotin. This is because the body’s biotin is stored in the liver.

Benefits of Biotin:

So, above is the list of natural source of biotin that is good for hair, health, and nails. Now, let’s have a look at the benefits of biotin. Along with hair regrowth and healthy nails, Biotin has many other health benefits.

Let’s talk about the benefits of Biotin

  • Lowers blood glucose – People having type 1 and type 2 diabetes can depend on biotin to lower their blood glucose levels. Biotin is able to stimulate the secretion of insulin from the pancreas. 
  • Treating multiple sclerosis – It is a disease that affects the nervous system and weakens the muscle. A high dose of biotin therapy can help people to recover from the symptoms of this disease.
  • Nails, Hair, and Skin – Biotin can enhance the health of your fingernails, hair, and skin. It can prevent hair fall and enhance hair growth.
  • Healthy Pregnancy – During pregnancy women often suffers biotin deficiency which can lead to abnormal development of the fetus.
  • Neuropathy – People who are diabetic or people undergoing dialysis are prone to nerve damage. In this case, high doses of biotin are given to the patient to reduce the nerve damage.

There are lot many health benefits of taking biotin in a controlled quantity, it is essential for our health. But it also has some side effects.

Side-effects of Biotin:

There are also a few side effects of biotin and you should aware of it before including it in your daily diet. The precaution is always better than the cure.

Let’s talk about the side effects of Biotin 

  • If you are pregnant high levels of biotin can lead to miscarriage 
  • Some medications may become less effective if you are taking a high level of biotin.
  • People who are allergic to Vitamin B12 will also be allergic to biotin, in that case taking biotin will lead to rashes, nausea, and swelling of the throat and face.
  • A high intake of biotin can lead to acne on the jawline and chin area. 

Read more: Tea Tree Oil- Benefits and Uses for Hair, Skin, and Health

So, these were the natural sources of biotin, its benefits, and side effects of biotin or Vitamin B7. There are lot many supplements available in the market which can fulfill the need for biotin. But remember, if you are having a balanced diet then you don’t need any kind of supplements related to biotin. It is recommended to consult a doctor before taking any kind of supplement.

Include the foods that contain biotin rather than including supplements for the same.


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