6 Biotin-Rich Foods That Are Essential For Good Skin And Hair
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The ongoing winter season is causing havoc and damage to the skin and hair. The skin and hair become dry and rough and proper nourishment from inside and out is required. Although people spend thousands of rupees on buying products to take care of the skin and hair, they forget that actual nourishment comes from a proper diet.  

A proper balanced diet is essential for maintaining the body, which includes hair as well as skin. A diet filled with vitamins and minerals helps the body overcome several internal hurdles that cause damage to our body. When speaking of hair and skin health, one of the nutrients that play a vital role in shaping them is Biotin.  

What is Biotin?  

It is one of the vitamins in the B complex family, which is also known as Vitamin B7. It is crucial in the nourishment of the body’s healthy operation. Including biotin in the diet helps the body convert proteins, lipids, and carbohydrates into glucose which gives energy.  

Biotin is a water-soluble vitamin and is sometimes called Vitamin H. The body usually does not store biotin and must be consumed frequently to maintain proper levels. According to the National Insitute of Health, the main function of biotin is to convert food into energy. Additionally, the body requires biotin to generate keratin, a particular kind of protein that makes up the hair, skin, and nails.  

Here are some of the foods that provide biotin. Take a look.  

  • Legumes  

Peas, beans, and lentils are examples of legumes, and these are all rich in protein, fibre, and a variety of minerals. Among all the lentils, peanuts and soybeans are the richest source of biotin. The legumes can be boiled, stir-fried, and added to curries and salads.  

  • Egg Yolk  

Eggs are abundant in B Vitamins, protein, iron, and phosphorus. Besides, egg yolk is particularly rich in biotin. Moreover, to avoid the risk of salmonella contamination and enhance biotin absorption, one should completely boil the eggs.  

  • Fatty Fish  

Fatty fish like salmon, trout, and sardines not only contain Omega-3 but also are highly rich in biotin. The cooked fatty fish has higher biotin in them which benefits hair growth and skin nourishment. Cooked salmon supplies 5mcg of biotin per 3-ounce serving.  

  • Mushroom  

Minerals like selenium and magnesium are present in biotin along with antioxidants. Moreover, a cup of fresh mushrooms contains 5.6 mcg of biotin. Mushrooms can be added to salads, stir-fries, sandwiches, and hearty soups this winter season.  

  • Sweet Potatoes  

Among most of the vegetables, sweet potatoes have the highest source of biotin. Apart from it, sweet potatoes are also rich in vitamins, minerals, fibre, and carotenoids. Until they are tender, sweet potatoes can either be baked or stir-fried. Sweet potatoes are delicious and are found in the winter season.  

  • Nuts And Seeds  

Owing to their abundance of important vitamins, minerals, and healthy fats, seeds and nuts are considered superfoods. For instance, hemp seeds contain a significant amount of fibre as well as minerals such as calcium, magnesium, phosphorus, iron, zinc, and copper. Besides, they are also rich in biotin. Nuts like almonds are a rich source of biotin. One can pair almonds with oatmeal or make a mixed trail out of it and peanuts.