Foods Rich In Biotin: The Allies Of Your Beauty

Foods rich in biotin are essential to make both our hair and our nails look radiant and healthier. Find out what these foods are and include them in your diet.

We’re always on the lookout for new beauty allies and now is the time to talk about biotin. It is a group B vitamin that helps keep the body in good shape. Here we will focus on the reasons why you should consume foods rich in this nutrient.

Like any other vitamin, biotin is essential for the body. For example, if you notice that your hair is falling out more than usual or that your fingernails break more easily, it is likely that you are suffering from a biotin deficiency.

It should be noted that this is a water-soluble vitamin, which means that the body easily absorbs this vitamin due to the fact that it dissolves in water. If you supply your body with biotin, you will see satisfactory results very quickly.

In addition, the absorption of biotin also regulates digestive and cardiovascular functions.

Find out in the rest of this article what are the properties of this vitamin, what is its importance and what foods contain it.

Beyond beauty… The properties of biotin

This vitamin is involved in various body processes. It is therefore vital to guarantee the supply of biotin and thus to avoid a significant deficiency. Foods rich in biotin:

• Help stimulate the production of hemoglobin, a substance that carries red blood cells in the blood and, therefore, oxygen; if your hemoglobin level is low, do not hesitate to include them in your diet
• Promote the conversion of glucose into energy, because they regulate blood sugar; biotin thus helps fight cardiovascular disease
• Help more easily digest and metabolize carbohydrates and fats

The biotin and beauty link

We are always on the lookout for beauty allies and, ultimately, body and nature provide us with everything we need to enhance our natural beauty. Biotin is a vitamin that we must consume daily via food or capsules, between 15 mg and 100 mg per day.

It is ideal for strengthening hair and nails and for giving the skin a fresh appearance. It helps prevent psoriasis or dermatitis because it helps regenerate and strengthen tissues, especially muscle tissue.

Biotin and hair

If you regularly consume foods rich in this vitamin or consume it in capsule form, you will quickly notice that your hair is stronger and grows faster. They will also be brighter and have more volume.

This vitamin also helps to stop hair loss, stimulate hair growth and make dandruff disappear. It is no wonder then that many hair products contain biotin.

Biotin and the skin

This vitamin cannot be applied as a cream. Regular consumption will bring softness and hydration to your skin and you will notice it.

It is a great ally of the skin: it helps fight seborrheic dermatitis and any disease that causes it to lose its freshness. It also strengthens the skin cells and helps keep nails long and strong.

Foods rich in biotin

You may not know it, but there are many foods that provide the body with biotin. When possible, include these foods in your diet in a healthy way.

Find out now what these foods are.

Meats and fish

Calf liver stands out among meats containing biotin. It also provides zinc and iron, two essential minerals for the body.

Keep in mind that excessive consumption of meat is not recommended. You can eat calf’s liver once a week.

Among the fish, opt for salmon which will provide you, moreover, with other vitamins of the B group (B3, B6 and B12). It also provides omega-3 fatty acids and thus promotes your cardiovascular capacities.

Eggs

In addition, the egg contains vitamin D and fiber which helps prevent vision problems and muscle problems.

The dried fruit

Dried fruits are our allies for good health. A 100g serving contains 28 micrograms of biotin, plus they provide us with fatty acids, protein and fiber. They thus help to preserve the health of the heart.

Legumes

Peas in particular are rich in biotin: 100 grams of peas provide 40 micrograms of biotin when they are fresh and 70 micrograms when they are dry.

The lenses are another option: a 100 gram serving provides 40 micrograms of biotin.

In addition, legumes promote a good digestive process.

Sunflower seeds

Sunflower seeds are ideal as an appetizer or appetizer. They are, moreover, rich in antioxidants and magnesium.

100 grams of sunflower seeds provide 55 micrograms of biotin.

Bananas

Bananas are one of the few fruits that contain biotin. A medium-sized banana weighing around 100 grams provides 118 micrograms of biotin.

Bananas also contain fiber, potassium, iron, calcium, phosphorus and vitamins A, C and B6.

Cereals

Most of the grains we have at home contain a high amount of biotin. For example, 100 grams of rice bran provides 66 micrograms of biotin. The same amount of oats provides 24 micrograms. And the same amount of barley provides 31 micrograms.

• Other foods to consider: avocados, green leafy vegetables, red fruits, tomatoes, mushrooms, onions and carrots.

As you will have noticed, there are many foods rich in biotin that can help us enhance our natural beauty and stay healthy. Consult your trusted nutritionist and include them adequately in your diet.