If you want to achieve healthy hair and nails then it’s time to introduce biotin rich foods to your diet. But before that it is important to know what is biotin, what it does to your body and where you can get it from?
Biotin is B-vitamin and also known as vitamin B7. It converts food into energy. Biotin is effective in maintaining healthy hair and nails. Not getting enough biotin in your diet, may lead to weak nails, hair thinning, a dry scalp and hair loss. Sounding bad right!
Biotin is prominently found in protein-rich foods, such as meat, vegetables, and dairy.
Adults should have at least 30mcg in your diet in a day or as much as 500mcg. If you are struggling with hair issues, consider boosting your biotin intake to 1000mcg, but only after consulting your doctor so that you don’t consume it too much.
There are various biotin-rich food sources that are suitable for vegans and vegetarians, meaning that are the best way to ensure that you get enough biotin from your diet alone. However, if you are unable to eat the wide variety of the foods mentioned below then you may opt for a biotin supplements. By consuming the best biotin tablet, soon you will notice a difference in the quality of your hair, skin and nails.
- Sweet Potato
Sweet potatoes not only taste good but are also rich in beta-carotene, which supports the eyes good health and can prevent muscular degeneration. Half cup of sweet potatoes has 2.4mcg of biotin.
- Nuts and Seeds
Nuts and seeds have high levels of biotin and they also contain all kinds of other nutrients, including vitamin E, omega-3 fatty acids, which plays a vital role in your hair and skin health.
For best biotin results, consider adding the walnuts, almonds and peanuts to your diet.
Tomatoes are rich in amazing nutrients. A single cup of tomato provides over 7mcg of biotin and its antioxidants reduce the risk of heart disease.
Spinach might not be everyone’s favourite vegetable but it offers a lot of benefits. It is a good source of Iron and a half cup of it provides 0.5mcg of biotin.
Mushrooms are one of the excellent biotin-rich foods, they are also rich in iron, making them a perfect food for healthy hair and energy.
Bananas are not only rich in the potassium content, but also are one of the amazing biotin-rich foods. A medium banana offers over 3mcg of biotin.
Milk is a rich source of calcium, but it is also a biotin-rich food. It helps to strengthen your nails, teeth and hair, and it also repairs muscles. If you can drink milk by itself, just add it to your morning cereal or add cacao powder to it.
Soybeans are a perfect source of protein for vegetarians and vegans. They are also rich in biotin. Its 100g serving provides a whopping 60mcg of biotin.
To avoid the biotin deficiency have a balanced diet and supplement the best biotin tablets for hair, nails and skin. If you are looking for the best biotin tablets in India you can completely rely on HealthKart. Don’t forget to speak to your doctor before trying any biotin supplement.