Biotin, also known as vitamin B7, is a crucial nutrient that supports healthy skin, hair, and nails. It is vital in promoting cell growth, strengthening hair follicles, and improving skin elasticity. If you’re looking to enhance your natural glow and achieve stronger, shinier hair, incorporating high-biotin foods into your daily diet for a month can make a noticeable difference.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Sanjeev Gulati, Department of Dermatology, Sharda Hospital - Noida, explained why biotin matters for skin and hair and the best biotin foods you should incorporate into your diet every day. Here is everything he shared with us.
“Biotin is necessary for the production of keratin, a protein that creates the building blocks of your hair, nails, and skin. Biotin deficiency may cause brittle nails, thinning hair, and dry skin. Eating foods high in biotin daily can naturally increase your body's keratin and look radiant,” highlighted Dr Gulati.
Top High-Biotin Foods to Eat Daily
To maximise the benefits of biotin, try including the following expert-approved nutrient-dense foods in your daily diet for at least a month:
1. Egg Yolks
Eggs are one of the best natural sources of biotin. The yolk, in particular, is packed with this vital nutrient. Eating eggs regularly can help strengthen your hair and promote glowing skin. Opt for boiled or poached eggs to retain their nutrients.
2. Nuts and Seeds
Almonds, walnuts, sunflower seeds, and peanuts are good sources of biotin. They are also good sources of healthy fats, which keep skin supple and hair nourished. A handful of a mixture of nuts may be an excellent daily snack.
Also Read: Hair Thinning Troubling You? One Reason Could Be Biotin Deficiency: What Is It?
3. Sweet Potatoes
Sweet potatoes are not just biotin-rich but also beta-carotene-rich, which is beneficial for the skin. Adding roasted or mashed sweet potatoes to your diet can improve the hydration of your skin as well as slow down hair breakage.
4. Salmon
This fatty fish is packed with biotin, omega-3 fatty acids, and protein, all of which are responsible for healthy hair and skin. Eating salmon regularly can minimise inflammation and keep your scalp healthy.
5. Avocados
Avocados are rich in biotin, vitamin E, and healthy fats. These work together to shield skin from oxidative damage and keep locks hydrated and full of strength.
6. Bananas
The easy and tasty way to get biotin, bananas pack additional vitamins needed for healthy skin. Eat them as a smoothie addition or a fast between-meals snack.
7. Spinach and Leafy Greens
Dark leafy greens such as spinach, kale, and Swiss chard are rich in biotin and other nutrients that are beneficial for the skin. They aid in body detoxification and bring about clear and glowing skin.
8. Liver and Organ Meats
If you're a meat-eater, one of the richest sources of biotin is the liver. It promotes the growth of hair significantly and the texture of the skin when consumed moderately.
9. Dairy Products
Milk, cheese, and yoghurt contain adequate amounts of biotin as well as carry proteins and probiotics that work for the benefit of skin and hair.
Also Read: Monsoon Hair Care Routine: How To Use Biotin For Hair Growth?
How To Incorporate These Foods Daily
According to Dr Gulati here’s how you can incorporate biotin-rich foods into your diet:
- Begin your day with a biotin-filled breakfast such as scrambled eggs with spinach or a banana and yoghurt smoothie.
- Munch on nuts and seeds to maintain your biotin levels throughout the day.
- Have a well-balanced dinner with salmon, roasted sweet potatoes, and a side of leafy greens.
What Happens When You Eat Biotin-Rick Foods For One Month?
By regularly eating these biotin-filled foods for a month, you might notice:
- Hair that is stronger, shinier, and less prone to breakage.
- Healthier, better-hydrated skin with a natural shine.
- Less brittleness of the nails and overall better well-being.
Bottomline
An all-natural diet rich in biotin is an excellent way to have healthy skin and hair. Though supplements can be taken, ingesting biotin through foods provides you with other nutrients to keep you in good health overall. Follow this diet for a month and see your hair and skin change for the better from the inside out!