Nutrients play a crucial role in keeping us healthy and active. While most of us load up on food sources rich in proteins, minerals, and antioxidants to reach fitness goals, we tend to miss out on important vitamins in our diets. Biotin, also known as vitamin B7 or vitamin H is one such essential nutrient that doesn’t get the attention it deserves. Our bodies need this nutrient not only to work well but also to enhance aesthetics. Also known as the ‘haar and haut’ vitamin, biotin is extremely beneficial for getting healthy hair, youthful skin, and stronger nails. Since biotin is a water-soluble vitamin, our bodies can’t hold it for long and it needs to be replaced every day either through diet or supplementation. Let’s explore a list of biotin-rich foods you can include in your daily diet for optimal health and beauty benefits:
#1. Avocados: Creamy avocados top the list of foods for hairhealth, thanks to their rich nutritional profile that includes biotin which boosts keratin production, vitamin E to help prevent hair breakage, and omega-3 fats for optimal smoothness and shine. Alongside these beauty benefits, avocados help regulate metabolism, promote heart health, and aid weight loss. Add this super fruit to a salad bowl or make a spicy avocado toast for the breakfast and get set to go fit.
#2. Orange Veggies: Bright orange veggies such as sweet potatoes, carrots, pumpkin, and yam make a stellar source of vitamin B7 (biotin). Besides, these veggies come power-packed with vitamin A, fibers, beta-carotene, and minerals such as iron and zinc. These nutrients promote skin elasticity, eyesight, and healthy hair.
#3. Eggs: Though eating too much egg white can cause biotin deficiency in the body, egg yolk makes a natural source of the water-soluble vitamin. If you can’t skip eggs in your breakfast, we recommend you including more egg yolk in your salads and toasties to get enough biotin. Getting enough of this vitamin not only aids fat metabolism and energy production in the body but also curbs peeling nails.
#4. Salmon: Fatty fishes such as Salmon, Mackerel, Sardines, and Tuna not only make star ingredients for seafood recipes but also contain essential nutrients such as biotin and Omega-3 fats such as DHA and EPA. Eating two servings of fatty fishes per week or taking Salmon fish oil capsules every day makes an ideal way to fulfil your biotin intake. Besides, vitamins, minerals, and proteins in fatty fishes promote youthful skin, healthy hair, and stronger nails.
#5. Oats: Most of us think that oats are good only for weight watchers; however, it is not the case. Apart from making appropriate diet food, these tiny flakes of cereal come power-packed with essential nutrients such as biotin and iron that support overall health.
These are a few biotin-rich foods you can include in your diet, especially while trying to make your hair, skin, and nails healthy. Though most of us get the daily dose of biotin from the food we eat, supplementing with an additional dose of biotin can greatly benefit people with low biotin stores in their bodies. To get the best biotin capsules online at the best price, do check out Nirvasa Biotin Capsules here.