20 Biotin-Rich Foods for Better Skin Hair and Nails ...

By Carly

20 Biotin-Rich Foods for Better Skin  Hair and Nails ...

Looking for some biotin-rich foods? When it comes to focusing on eating foods that are going to enhance specific features of your body, then biotin is definitely something that can’t be ignored. Biotin is a B-vitamin that works to help and maintain the growth of your hair and nails, and also helps to keep your hair from thinning, encouraging strong growth and natural shine. It helps to break down carbs, protein and fats during the all important metabolic process, and thankfully it can be found in plenty of different foods! Here are just twenty of many biotin-rich foods that will be beneficial to your skin, hair, and nails.

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1 Eggs

Eggs are rich in biotin, and the best thing about them is that they are incredibly versatile. You could literally have eggs every day in different styles and never get bored! That makes eggs one of the best biotin-rich foods you'll ever find.

2 Salmon

Salmon is the healthiest fish that you can eat, and its added omega-3 fatty acids also look after your brain and heart.

3 Pork Chops

You don’t want to eat them all the time, but pork chops are so stuffed with biotin, zinc and protein that an occasional pig-based meal can be good for your hair, nails and skin!

4 Liver

It might be an acquired taste, but liver can be really good for you. It has 30mcg of biotin per 3 ounces, so you don’t even have to consume a lot of it to reap its benefits.

5 Sweet Potato

The more exotic tasting cousin of the normal potato, sweet potatoes are healthier all around, and their high biotin content makes them a clear winner in a contest between the two.

6 Nuts and Seeds

Unleash your inner squirrel and eat up as many nuts and seeds as you can. Like eggs, there are many different things you can do with nuts as well as there being lots of different and versatile kinds.

7 Tuna

Like salmon, tuna is another fish that is wonderfully healthy. It doesn’t contain quite as much biotin as salmon, but it’s a great option if you want to mix things up with your fish dishes.

8 Avocados

They are every hipster’s favourite vegetable right now, and for good reason! They are heavy in biotin, and if you mix them up with some scrambled eggs on toast, you are really getting a biotin bang for your buck!

9 Tomatoes

You can put tomatoes with pretty much anything, so there is no reason why you shouldn’t be getting your daily biotin fix from these delicious red balls of juiciness!

10 Spinach

If it’s good enough for Popeye, then it’s good enough for you! You might not get muscles like his straight away, but you will be fully dosed with biotin!

11 Mushrooms

Mushrooms are another tasty and versatile food to get your biotin fix, but make sure that you pick the safe ones!

12 Cheddar Cheese

Whilst cheddar cheese might not be the healthiest food in the world, it does have its benefits, and its high biotin levels are one of those. It will make you feel less guilty for indulging!

13 Cauliflower

Cauliflower is a great vegetable because it is easy to cook and can even be used as a rice alternative, and 4mcg of biotin per cup isn’t a bad measurement at all!

14 Bananas

Bananas are great because they feel like a sweet treat even though they are healthy! We all know that they are rich in potassium, but luckily for you, they are also rich in biotin.

15 Milk

We know some people don’t like to drink milk on its own, but if you can stomach it, you are getting a really good and pure intake of both calcium and biotin!

16 Onion

You might have bad smelling breath for the rest of the day, but at least you will be able to rest easy knowing that your biotin levels are nice and boosted!

17 Carrots

Not only can carrots improve your vision, but thanks to their biotin content, they can also improve your hair, nails and skin too.

18 Peanut Butter

Yum yum yum! Peanut butter might just be the tastiest food on our list. Who would have thought that such a naughty feeling treat would be so rich in beneficial biotin?

19 Lentils

Lentils lend themselves to being put into something with a lot of flavour, but once you find the right combinations, you will be able to enjoy a huge biotin boost.

20 Soy Beans

If you’re not already familiar with soybeans, then it’s time to get involved! Just a 100g serving can provide 60mcg of biotin; that’s absolutely huge!

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