Healthy Hair, Skin, and Nails: Biotin-Rich Foods to Add to Your Diet

Many researches have revealed that consuming biotin supplements can be beneficial for people suffering from hair loss. It can be helpful in making hair healthy and strong.

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Biotin is known to help nerves recover from damage, such as caused by multiple sclerosis. At the same time, recent studies have shown that taking high doses of biotin for nerve health has no clear long-term benefits.

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Biotin is an important vitamin for improving the digestive system. Apart from breaking down compounds in the foods we eat, it converts folic acid into an active form, so that the body can make new red blood cells.

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Egg consumption can be beneficial to prevent biotin deficiency. Actually, the yellow part of the egg is rich in biotin. In such a situation, the consumption of eggs can be beneficial. However, to avoid any kind of infection, eat the egg only after cooking it completely. On the other hand, eating the white part of the egg raw can affect the absorption of biotin in the body. 10 mg of biotin is found in one egg.

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The normal looking banana has many types of nutrients and biotin is also one of them. 100 grams of banana contains about 0.2 mg of biotin.

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One name in the list of foods rich in biotin is also that of mushroom. Many people may not like it, but it is a treasure of health. If you want, you can make mushroom vegetable and consume it. It is believed that 10 percent of the biotin needed in a day can be obtained from mushrooms.

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It is rich in many types of nutrients like vitamins, minerals and fiber. Along with this, it is also a good source of biotin. In such a situation, to prevent biotin deficiency, definitely consume sweet potato. One serving of cooked sweet potato contains 2.4 mg of vitamin-H and 8 percent of the daily requirement of biotin.

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Broccoli, which looks like cabbage, also contains many types of nutrients. Keep in mind to consume it only after checking it properly or put it in hot water for cooking. Actually, broccoli may contain worms, which can make you sick. Therefore, take full care while preparing broccoli. 1/2 cup (45 grams) of raw and chopped broccoli contains 0.4 mcg of biotin.

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