10 Essential Biotin-rich Foods For Healthier Skin & Hair

Biotin, also known as vitamin B7, plays a critical role in maintaining healthy skin, hair, and nails. This water-soluble vitamin supports the production of keratin, the primary protein in these tissues, and helps with cellular function and metabolism. While biotin deficiencies are rare, consuming biotin-rich foods can promote hair growth, stronger nails, and glowing skin. If you’re looking to enhance your diet for beauty from within, here are ten biotin-rich foods to include.

1. Egg Yolks
Egg yolks are one of the most well-known sources of biotin. A single cooked egg contains about 10 micrograms of biotin, providing a healthy dose to boost your skin, hair, and nails. Along with biotin, eggs are rich in other essential nutrients such as protein and vitamin D, which also support hair strength and elasticity.

2. Nuts and Seeds
Almonds, walnuts, sunflower seeds, and peanuts are all great sources of biotin. A quarter-cup of almonds contains about 1.5 micrograms of biotin. These nuts are also rich in vitamin E, which nourishes the skin and protects it from oxidative stress. Adding a handful of nuts to your daily diet will not only improve your biotin intake but also provide healthy fats and fibre.

3. Sweet Potatoes
Sweet potatoes offer around 2.4 micrograms of biotin per 125 grams and are also packed with beta-carotene, which your body converts into vitamin A, supporting skin health. Roasted or mashed sweet potatoes are an easy and nutritious addition to meals, providing both biotin and antioxidants that fight inflammation.

4. Salmon
Salmon is not only a great source of omega-3 fatty acids but also provides biotin. A 100-gram portion of cooked salmon offers about 5 micrograms of biotin, contributing to improved hair health and skin hydration. Including salmon in your diet twice a week ensures you're getting a variety of nutrients to promote overall beauty from the inside out.

5. Avocados
Avocados are packed with healthy fats, and they also contain biotin, making them a powerful food for hair, skin, and nails. Half of an avocado offers roughly 2-6 micrograms of biotin. Along with biotin, avocados are rich in vitamin E, which protects the skin from oxidative damage, helping to maintain a radiant complexion.

6. Legumes
Lentils, peas, and beans are excellent plant-based sources of biotin. A half-cup of cooked lentils provides around 1.3 micrograms of biotin. Additionally, legumes are high in protein, which is essential for keratin production in hair and nails. Incorporating legumes into soups, stews, or salads is an easy way to boost your intake of this vital vitamin.

7. Bananas
Bananas are not just a convenient snack but also a biotin-rich fruit. One medium banana contains about 0.2 micrograms of biotin, which contributes to healthier skin and nails. Along with biotin, bananas are packed with potassium, helping to regulate hydration levels in the skin and support a healthy glow.

8. Mushrooms
Mushrooms, particularly button mushrooms, are another great source of biotin. A cup of cooked mushrooms contains around 2.6 micrograms of biotin. In addition to biotin, mushrooms are rich in antioxidants, which help protect the skin from environmental damage and promote overall skin health.

9. Spinach
Leafy greens like spinach are a powerful source of various vitamins and minerals, including biotin. One cup of cooked spinach provides about 7 micrograms of biotin. Rich in iron, vitamin C, and antioxidants, spinach promotes hair growth and helps maintain a healthy complexion.

10. Oats
Oats are not only a comforting breakfast option but also a great way to boost your biotin intake. A cup of cooked oatmeal provides around 0.2 micrograms of biotin. Oats are also high in soluble fibre, which supports digestion and overall skin health, as the gut is closely linked to skin conditions such as acne and inflammation.

Add Biotin-Rich Foods to Your Diet for Beauty Benefits
Adding biotin-rich foods to your daily meals can significantly improve the health and appearance of your skin, hair, and nails. From eggs to spinach, these foods not only provide biotin but are also packed with other nutrients essential for overall wellness. While biotin supplements are available, getting this vitamin from natural food sources is often the best way to support your body’s beauty needs. Make these foods a regular part of your diet to ensure you're getting enough biotin for optimal results.