If you want healthy nails and hair then eat foods high in biotin. It is a water-soluble B-complex Vitamin, also known as Vitamin B7, Vitamin H, and Coenzyme R. Biotin is very important for the body since it helps the body to breakdown food into sugar and provides energy. Moreover, it plays an important role in the health of the skin, nails and hair. It also helps in the proper functioning of the liver, nervous system, and eyes. For pregnant, women the nutrient is very important as it helps in the development of the fetus. Since our body cannot make the nutrient on its own, therefore, we should consume foods high in biotin.
Various Foods High in Biotin:
1.) Carrot High in Biotin
This is one of the foods high in biotin. It also has a high level of beta-carotene as well. It helps to make your brittle nails healthy and also reduces hair fall. It also reduces the signs of premature aging, boost the immune system, boost oral and cardiovascular health and improves the digestion. The vegetable is good for the eye too. To have healthy skin, nails and hair consume a carrot regularly.
2.) Walnut High in Biotin
Other foods high in biotin are nuts. Walnut promotes healthy skin, nails, and hair. It is rare and powerful antioxidants. Moreover, it is a good source of calcium, potassium, iron, proteins and zinc. The nut also prevents cells from aging, keeps your memory sharp and help to reduce weight. Consuming few walnuts regularly will serve your purpose.
3.) Almond High in Biotin
Another nut which is also a good source of biotin is almond. It is also enriched with other essential nutrients such as proteins, calcium, and healthy fat. It is also a good source of monosaturated fats which helps to improve nails, skin and hair. A small portion of almonds will give you sufficient nutrients. Soak a few almond in the water before going to the bed. Leave it overnight. Next morning remove the brown layer of the almonds and have it. It will also make your memory sharp.
4.) Spinach High in Biotin
Green leafy vegetables are a boon for a vegetarian. These vegetables are packed with the goodness of multi-nutrients that are helpful for a body in numerous ways. One of the GLV which is widely used in households but is not liked by many is spinach. The vegetable is packed with wholesome of biotin and other nutrients such as Vitamin B, E, protein, folate and many more nutrients. Try different recipes of spinach for good health.
5.) Yogurt High in Biotin
1-2 cup of yogurt daily will add shine in hair, give glowing hair and healthy nails which every girl dreams of. It is also a rich source of proteins and calcium. It is also good for the stomach as it contains healthy bacteria which inhibits the growth of the bad bacteria in the stomach. Moreover, it promotes digestion. However, avoid flavored yogurt.
6.) Chicken High in Biotin
Chicken is probably the most loved dish among nonvegetarians. Well here is a piece of good news for all the non-veggies, chicken is good for health and it contains biotin in abundance. In fact, it is a rich source of Vitamin B3 and Vitamin B7. However, organic free chicken is the healthiest among an entire lot of chicken. Pregnant women should include it in their diet as it comes handy for fatal development.
7.) Eggs High in Biotin
The egg yolk is considered an excellent source of biotin. However, if you are suffering from biotin deficiency then you should consume a whole egg regularly. Boil it, make a dish or apply it directly on hair and skin, in whatever way you use, it will be always beneficial for you. Apart from biotin, it is also a good source of Vitamin B, D, E, phosphorus and iron. It improves the hemoglobin level and helps to cure anemia. So what are you waiting for!
8.) Soybean High in Biotin
Soybean is also a good source of biotin. 10 gm of soybean gives 60mg of biotin which is sufficient for the body. And the best thing is that it is not expensive like other foods. Soymilk is good for women. It helps to improve the health of the skin, nails and hair. It may also reduce the risk of cancer. Add it to the pasta, toast, sandwich or in your favorite veggie will be helpful in every form.
9.) Berries Good Source of Biotin
Another food which will help you to grow hair naturally is berries. The juicy fruit is a hub of the nutrients and antioxidants. These nutrients play a key role in your overall health. Berries like raspberries, strawberries, cranberries is liked by one and all. Eat it in raw form or drink berry juice to enjoy the goodness of the berries.
10.) Sunflower Rich Source of Biotin
Next in the list of foods rich in biotin is sunflower seeds. It is high in Vitamins, potassium, iron, calcium, magnesium and biotin. Sunflower seeds help to maintain the sugar level of the body and control diabetes. To make the best use of it add it in your food while preparing it. Moreover, it enhances the odor of the food and you cannot stop yourself from craving that food.
11.) Mushrooms High in Biotin
Probably the first fungus which is healthy for the body, yes it is a mushroom. It is loaded with many nutrients such as minerals and biotin. It helps to prevent obesity and boost the immune system. Consuming different types of mushrooms will give you lustrous hair, glowing skin and healthy nails. So all the mushroom lovers go for it.
12.) Avocado Rich Source of Biotin
The fruit is packed with proteins, minerals, fiber, Vitamins, potassium, and biotin. Eat it raw or as a salad, or apply it directly to the hair, in any form, it is defiantly going to enhance your beauty. It also helps to reduce weight, prevent arthritis and improve vision.
13.) Turkey Rich Source of Biotin
Turkey is a good source of biotin. Moreover, it also contains a good amount of protein as well. Turkey breast is considered as a healthy. It does not contain fat. However, roasted turkey breast is more beneficial.
14.) Tuna High in Biotin
Tuna is also one of the foods high in biotin. It has many healthy benefits. However, avoid consuming it frequently. It also a good source of omega-3 fatty acid, protein and vitamin B12.
15.) Salmon High in Biotin
Another non-vegetarian food that is a good source of biotin is salmon. Like other foods, it is also a good source of omega-3 s and protein. Moreover, it has anti-inflammatory properties that help to treat infections. Nothing can be better than a combination of green leafy vegetables and salmon.