So of late, I have been experiencing severe hair fall and brittle nails, so I had my blood work done, and my dermatologist recommended to me that I start taking biotin supplements. Since I’m not a big fan of popping pills for every single issue, I went down a rabbit hole trying to research and gather as much information about it and decided to take the natural route. In that research, I found out that there are plenty of whole foods that are rich in Biotin and other excellent nutrients to help with hair loss and brittle nails.
What Is Biotin?
The word Biotin is derived from the ancient Greek language known as “biotos,” meaning life. Biotin is a B complex vitamin, and it is also called vitamin B7 or vitamin H. It plays a significant role in breaking down fats, carbohydrates, and other compounds in the body. Biotin is an extremely crucial enzyme component that helps in keeping the hair, nails, eyes, nervous system, and liver healthy. Lack of it could cause hair loss, brittle nails, depression, conjunctivitis, etc.
Best Biotin Rich Foods
There are so many whole foods that are rich in Biotin. Here are a few that you could easily add to your daily diet.
Dairy: All dairy products such as milk, yogurt, cheese are not only great in protein, but they are also excellent sources of Biotin. One cup of plain yogurt contains around 0.2 mcg of Biotin or 1% of the daily value. Milk also helps the bone and teeth to be in good shape while being a robust source of protein, calcium, potassium, phosphorous, and vitamin D. There are so many ways to include dairy in your day to day life, from tea, coffee, oats, smoothie, pasta, pizzas.
Bananas: Bananas are one of the most popular fruits all over the world. They are loaded with fiber, carbs, and micronutrients like vitamin B6, vitamin C, potassium, copper, and magnesium. One small banana that weighs around 100 grams provides approximately 0.2 mcg of Biotin or 1% of the daily value. You could eat them as it is or add them to your oatmeal, smoothie, pancake or freeze them to make vegan, dairy-free ice cream.
Avocados: Avocados are best known for the unsaturated fats it contains. It is also rich in folate and Biotin. An avocado weighing around 200 grams contains at least 1.85 mcg of Biotin or 7% of the daily value. Avocados can be enjoyed on their own with a crack of salt and pepper, or they could be added onto a piece of toast, mashed into guacamole, or added to salads, tacos, and burritos.
Broccoli: Broccoli, like we already know, is one of the most robust and nutrient-rich vegetables. It is loaded with fiber, calcium, vitamin A, vitamin C and also Biotin. Just 1 cup approximately 90 grams of raw broccoli contains 0.8 mcg or 3% of Biotin’s daily value. I love adding broccoli to a slew of dishes, be it pasta, roasted veggies, soup, stir-fries, and even vegan broccoli wings tossed in buffalo sauce.
Mushrooms: If I have to choose one vegetable that I could eat for the rest of my life, I will choose mushrooms without a second thought. They are not only super delicious, but they are also super versatile and adds that umami punch in any dish that I add this into. Mushrooms are nutrient-dense fungi that are rich in vitamin B7, and one serving approximately 75 grams of fresh button mushrooms contains almost 5.6 mcg of Biotin, which is 19% of the daily value. I love adding mushrooms in pasta, noodles, stir-fries, pizza, omelets, gravy, and so much more.
Sweet Potatoes: Another versatile veggie is sweet potatoes; they are rich in vitamins, minerals, fiber, and carotenoid antioxidants. One serving of cooked sweet potatoes contains around 2.4 mcg of Biotin or vitamin H, which is 8% of the daily value. They can be roasted, baked, mashes into a variety of different dishes. I love making sweet potato mash to go alongside roasted chicken; another favorite way of mine to eat this is to roast them in the oven with a little drizzle of coconut oil, salt, and sweet paprika.
Nuts and Seeds: Nuts and seeds are not only a wonderful source of fiber, unsaturated fat, and protein, but they also provide the most Biotin. A quarter-cup serving of approximately 20 grams of roasted sunflower seeds has a whopping 2.6 mcg of Biotin, which is 10% of the daily value. And a quarter-cup serving of roughly 30 grams of roasted almonds contains 1.5 mcg of Biotin, which is 5% of the daily value. I love adding nuts and seeds into salads, smoothies, dairy-free sauce, or cream alternatives or even blended into homemade seed and nut butter.
Eggs Yolks: Eggs are a wonderful source of nutrients like protein, vitamin B, iron, and phosphorus, but the yolk is where the real deal is. The egg yolk is abundant in Biotin. One whole egg weighing around 50 grams could provide approximately 10 mcg of Biotin, which is 33% of the daily value. It is advised to completely cook the eggs to reduce the risk of Salmonella poisoning and improve biotin absorption. A protein called avidin is found in egg whites, which will interfere with biotin absorption if consumed raw. I love to make fluffy omelets, scrambled eggs, egg bhurji, and egg curry. It is also used while making pastries and baked goods.
Liver: Organ meats like liver are extremely high in Biotin because they are stored in the body. Chicken liver is the richest source; it packs quite a punch with around 138 mcg of Biotin per serving, which is approximately 75 grams it is a whopping 460% of the daily value. Beef liver is another robust source of Biotin. A serving that is approximately 75 grams provides 30.8 mcg, which is 103% of the daily value. You could cook liver with lots of onions, curry leaves, and spices.
Salmon: Salmon is a pink-hued, oily fish both the farmed and wild-caught ones vary greatly in their nutritional value. It is rich in protein, omega 3 fatty acids, and also Biotin. One serving, which is 3 ounces of pink salmon, contains 5 mcg of Biotin, which is 17% of the daily value. I love pan-searing salmon with a little bit of salt, pepper, garlic, and lemon with a side of veggies. Honey garlic salmon is also something you need to try.
The Bottom Line – So, after all my research, I was surprised to see so many everyday foods that contain Biotin that I had never noticed. I blamed it on my unbalanced diet along with the ever so tempting junk food that I crave. Once I started cutting down on them and started eating properly while incorporating all the above food, I found that not only did my hair fall reduce, but overall, it felt much stronger and healthier. My skin also started clearing up, and my nails grew faster and thicker, and they are no longer brittle. If you are also looking to get healthier hair and nails, I recommend you start eating the above foods. I hope you found the article informative. Please let me know in the comments below what food you love to eat that is rich in Biotin. Until next time, stay healthy!