Carrots are not only a great source of Vitamin-A, as is globally known, but also contain a good amount of Biotin!
Carrots. Yes, they're a stellar source of biotin, but carrots have loads of other skin and hair benefits. "Beta-carotene [in carrots] works to counteract everything from dry skin, to dandruff, to wrinkle formation," says Glassman.
Tomatoes and bell peppers are chock full of Vitamin C, which is great for collagen levels, and sweet potatoes and carrots are high in Vitamin A, which provides necessary antioxidants to keep nails protected and strong.
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Avocados. A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados may be a good option for people looking to protect skin health because, like nuts and seeds, avocado is rich in vitamin E .
Biotin can be found in broccoli and many nutrients like fibre, calcium, vitamin A, and vitamin C. One half-cup of raw broccoli contains 0.4 micrograms of biotin.
Raspberries, blueberries, and blackberries, are all high in biotin. Not to mention, they're usually loaded with antioxidants for healthy, glowing skin. So if you have a sweet tooth, have a hand full of berries instead of a candy bar.
Cucumber also contains B vitamins like B5, B7 (Biotin) which is helpful in reducing anxiety and manages stress effectively. It is a good healthy and versatile option as a mid-day or evening snack.
Bottom Line: Tomatoes are a great source of biotin. Biotin is an essential nutrient that can help to prevent type 2 diabetes!
One of the most versatile and common foods, tomatoes are also a rich source of biotin. Including only one big tomato in your daily diet can supply your body with plenty of nutrients. This will ensure your body stays healthy and gets its required dose of biotin on a regular basis.
One serving (100 grams) of banana gives you 0.2 micrograms of biotin. Bananas are highly nutritious in other ways, as well. They contain the vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium.
Sources of Biotin
Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
To break down the issue, the 'potential' problem with consuming raw eggs regularly is that raw egg whites contain a protein called avidin which binds biotin and prevents its absorption.
Half a cup of boiled spinach contains 0.5 micrograms of biotin, equivalent to only 2% of the RDA. However, eating half a cup of spinach in every meal can increase the dietary intake of biotin.
It is found in foods like oats and egg yolks and can also be taken in supplement form. Biotin supplements and shampoos are often promoted for improving hair health and regrowing lost hair. However, research suggests they're only effective in people whose hair problems are caused by a biotin deficiency.
Nuts and seeds
Most nuts and seeds provide a good source of biotin, especially sunflower seeds and almonds. A 1/4-cup (20-gram) serving of roasted sunflower seeds has 2.6 micrograms of biotin, or 10 percent of the DV. A 1/4-cup (30 grams) of roasted almonds contains 1.5 micrograms or 5 percent of the DV.
Magnesium helps prevent ridges in the nails and with protein synthesis and new nail formation. Magnesium deficiency can be corrected by including whole grains such as whole wheat, quinoa, and almonds, cashews, peanuts, black beans in your diet. Zinc is needed for replication of nail cells and improved hair growth.
- A diet lacking in calcium contributes to dry, brittle nails. - A lack of folic acid and vitamin C can lead to hangnails. - Insufficient dietary essential oils, like omega-3, cause cracking.