TOP 10 for your beauty: foods rich in biotin

Healthy hair, glowing skin and strong nails are not just the promise of beauty magazines – they can be the result of your daily diet. One of the key vitamins that plays a major role in supporting beauty and well-being is biotin, also known as vitamin B7 or vitamin H.

But what exactly does biotin do and where can you find it? Let’s take a closer look!

Biotin is a B vitamin and is water-soluble, which means that the body does not store it – so we need to get it daily from food or supplements.

Biotin:

• • helps the body produce energy from carbohydrates, fats and proteins;
  • participates in vitamin B12 metabolism
  • supports skin, hair and nail health;
  • contributes to the normal functioning of the nervous system;
  • plays a role in cell growth and renewal.

Biotin deficiency is not very common, but can occur at certain stages of life (e.g. pregnancy), after a long course of antibiotics, due to heavy alcohol consumption or an unbalanced diet. The primary symptoms of biotin deficiency are loss of appetite, muscle soreness, dry skin, brittle nails and insomnia. A sign of a severe deficiency is seborrhea, or excessive sebum secretion, which is caused by disorders of lipid metabolism. There are no recommended amounts for biotin, but the estimated daily requirement is approximately 40 µg.

Egg yolks are packed with biotin – one medium egg contains approximately 10 µg of biotin. However, it is worth remembering that for better absorption of biotin, eggs should always be consumed cooked, as raw egg whites contain a protein called avidin, which binds to biotin and makes it unabsorbable by the body.

 

3. Nutritional yeast

Nutritional yeast is popular among vegans – it gives a nice cheesy flavor and is rich in B vitamins, including biotin. Nutritional yeast can contain up to 21 µg of biotin per 2 tablespoons (16 grams).

 

4. Nuts and seeds

Nuts and seeds are good sources of fiber and unsaturated fats. Most of them also contain biotin, but the amounts vary.

A 20g serving of roasted sunflower seeds contains 2.6 µg and 30g of almonds contains 1.5 µg of biotin.

Sweet potatoes are a good plant-based source of biotin, as well as a good source of fiber and antioxidants (carotenoids). 125g of cooked sweet potatoes contains approximately 2.4 µg of biotin.

 

6. Legumes

Legumes, such as peas, beans, and lentils, are high in protein, fiber, and many micronutrients. Some of the richest sources of biotin in this category are peanuts (yes, peanuts are botanically a legume) and soybeans.

28g of roasted peanuts contain just under 5 µg of biotin.

 

7. Salmon

Fatty fish like salmon are rich in biotin and are also an excellent source of omega-3 fatty acids, which support brain function and heart health. 85g of cooked salmon contains an average of 5 µg of biotin.

Avocado contains a smaller amount of biotin, but is valuable due to its good fats and skin-moisturizing effect from the inside.

9. Bananas

This simple and affordable fruit provides a small amount of biotin, but is a great addition to your morning smoothie or quick snack. 100g of banana provides 0.2 µg of biotin.

10. Broccoli

A green vitamin bomb that supports the immune system and also provides vitamin B7. The best way is to steam or lightly fry broccoli to preserve its beneficial substances. 45g of broccoli provides 0.4 µg of biotin.

Even the most varied diet does not always provide sufficient biotin supply – especially if your body needs more support (e.g. due to stress, pregnancy, hair loss, after illness or metabolic disorders). This is where supplements come into play.

• • strengthen the function of the mucous membrane and nervous system;

  
  

  • strengthen hair and reduce hair loss;

  
  

  • improve skin condition;

  
  

  • strengthen nails and support overall well-being.

Used sources:

https://toitumine.ee/energia-ja-toitainete-vajadused/vitamiinid/biotiin

https://www.healthline.com/nutrition/biotin-rich-foods