Biotin is known to be highly advantageous for the nails, skin, hair, and energy. You might have seen this specific word on “hair growth supplements” and even “shampoo bottles”. However, biotin is not just for beauty; it’s a B-Vitamin, also known as “Vitamin B7” and can work wonders in multiple ways for your body.
The human body needs it to function well because it helps in breaking down food and then transforms it into energy. Besides that, it also helps the body have healthy nails, clear skin, and grow strong hair.
There is one thing about biotin: the body does not store this water-soluble vitamin. For such reasons, you need to consume foods containing biotin periodically to remain glowing and healthy from the inside out. Let’s gain more insights from this content.
Top Biotin-Rich Foods for a Balanced Diet
You will encounter many foods containing biotin. Some of them are animal-based, while others are plant-based. Adding biotin-based food items to your diet will be highly beneficial for you. Let’s find out about them in detail.
Plant-Based Food Items That Has Biotin
- Vegetables: Several vegetables like mushrooms, spinach and sweet potatoes contain high levels of biotin and other vitamins.
- Nuts: Peanuts, walnuts, and even almonds contain biotin, which you can easily munch on. Just a handful of them every day will be good for you.
- Legumes: Soybeans, chickpeas and lentils are not just filled with protein but also have plenty of biotin.
- Seeds: Chia and sunflower seeds are some well-known foods for biotin. You can consume it by adding them in oatmeal, smoothies and even yoghurt.
Animal-Based Food Items That Has Biotin
- Eggs: Eggs are one of the most popular foods containing biotin, particularly in the yolk. Be sure the eggs are properly cooked. Raw eggs prevent the body from obtaining biotin correctly.
- Seafood: Tuna and salmon are not just perfect for the heart, but they contain a high level of biotin.
- Meats: The liver, particularly from chicken or beef, stands out as one of the main biotin rich foods. If you cannot get the beef one, chicken is an excellent alternative.
- Diary: yoghurt, milk, and cheese are viewed as outstanding sources of calcium and biotin.
When you incorporate a blend of all these biotin rich foods vegetarian in your meals regularly, the biotin levels in the body will be in excellent balance.
How to Boost Biotin Absorption Naturally?
Consuming vit b7 foods certainly stands out as an outstanding step. However, you will be surprised to learn that gut health plays a massive part in how the body absorbs all the vitamins. When you have weak digestion, consuming only biotin-based food items will not be enough.
You have to take biotin tablets along with food products to keep your gut healthy and prevent biotin deficiency. Besides that, you must also drink plenty of water and consume fermented food items, such as pickles or yoghurt, for good bacteria.
If you think that diet is not enough or you have witnessed brittle nails and hair thinning, you should opt for the hair growth gummies or some hair nutrition supplements. It’s an excellent way to support the regular biotin intake while consuming nutrient-rich food items.
Biotin and Other Nutrients: Why Balance Matters?
All the biotin vitamin sources will work perfectly when you blend them with various other nutrients, such as Iron and Zinc, Folic Acid or Vitamin B9 and even Vitamin B12. All these nutrients can help with proper absorption and also promote the advantages of biotin.
You should opt for the multivitamin tablets for women, which is perfect for women and will help in supporting the overall nutrient balance. For instance, Folic Acid and Biotin will work together to keep your nails stronger and hair healthy.
So, if you’re planning on improving the biotin levels, keep in mind that you should also get other nutrients. Following a balanced diet is pretty crucial.
Conclusion
Biotin might be a small vitamin, but it’s immensely powerful. It will help the body to remain strong both outside and inside. From giving you strong nails and shiny hair to increasing your energy levels, it does a lot more than that.
When you consume a blend of biotin vitamin food sources like leafy greens, eggs, nuts and even seeds, you will witness an improvement in your health.
You should follow a balanced diet, keep your digestion healthy and add an effective biotin supplement. Begin small, stay consistent and let the body thank you for all the goodness you’re feeding it.
Frequently Asked Questions
Q1. Which food has the highest biotin?
Ans. Beef or chicken liver contains a high level of biotin, and among all the plant-based products, you will find high levels of biotin in seeds and nuts, such as sunflower seeds and almonds.
Q2. How can I increase biotin in my hair?
Ans. To increase the biotin in the hair, you should consume plenty of biotin-based food items, take some biotin-based supplements and support gut health for better absorption.
Q3. What are the symptoms of a biotin deficiency?
Ans. You might witness the thinning of the hair, dry skin, brittle nails, changes in mood and even tiredness. In other situations, you might experience muscle pain or rashes.
Q4. How much biotin per day?
Ans. The majority of individuals must take 30 micrograms to 100 micrograms of Biotin regularly, depending on their health needs. This can be met easily via a proper diet.
Q5. Can I take biotin permanently?
Yes, you can. Biotin is completely safe for long-term usage, but make sure to take the correct amount. Do not go overboard. Speak to a good physician when you plan on taking biotin periodically via supplements.
