Biotin for Healthy Hair and SkinAnkita Bedi
What is biotin?
Biotin is a water soluble vitamin of B group. It is also called vitamin B-5, vitamin-H, That helps to convert the food into energy. This is necessary for healthy hair, skin and nails. Biotin deficiency may cause unhealthy skin, weak nails and excessive hair fall.
Best sources of Biotin
Here is the list of the best and most common biotin rich foods that people should consume in a regular basis for good skin and healthy hair:
Almond is the first one out of good foods with biotin. Having 6-8 almonds every day you will get 7-10 mcg biotin which is one third of the daily recommendation.
Walnut is also a rich source of biotin and other essential antioxidants, zinc, potassium, iron calcium and protein. It also contain fatty acids like omega 3 and omega 6 which are good for hair skin and brain.
Soya is rich in protein, vitamins and antioxidants. It is an excellent source of biotin which is easily available in our kitchen. You can add soya into pasta, rice, sprouts, bread sandwich, vegetables or boiled chana chaat. You can add in daily diet and see the results within a month. Soya milk and tofu is another way to add biotin in your diet.
Egg is also one of the biotin rich food which has good quality protein, antioxidants, vitamin A & B. Even cooked eggs still maintain an excellent supply of biotin as well as zinc, iron and other B vitamins.
Milk and milk products:
Milk and milk products like cheese, yogurt provides plenty of biotin. 2 glass of milk every day is recommended to promote healthy hair.
Strawberries, banana and plums are the fruits which are high in biotin as well as dietary fibre, potassium, manganese, calcium, iron, magnesium, phosphorus, and vitamins A, C, and B6. These fruits will relieve stress, improve your mood and boost up your energy. If you are healthier inside then the outcome will be shown as healthy glowing skin and shiny hairs.
The biotin content of mushrooms helps to protect them from parasites and predators as they grow. You can add mushrooms in noodles, salads, stuffed mushroom as an evening snack.
There are many products rich in biotin like carrots, spinach, nuts, whole grains, tomatoes, raspberry, salmon, avocado, fish, chicken etc. which should be included in diet to get protein, fibre.