nine best natural sources of biotin you should include in your diet

best natural biotin rich foods for your diet

Biotin, also known as Vitamin B7, Vitamin H, or coenzyme R, is crucial for metabolizing sugars and fats. As part of the Vitamin B complex, it supports essential metabolic functions. Dermatologists often recommend Biotin supplements for promoting healthy skin, nails, and hair. While Biotin deficiency is rare due to its presence in many foods, it’s beneficial to intentionally include Biotin in your diet for its notable advantages.

nine top natural sources of biotin

almonds

Almonds top our list as the best natural sources of Biotin! Almonds are rich in the vitamin B, crucial for strong nails and hair. Almonds also help lower cholesterol levels, reduce blood pressure and lower blood sugar levels. So, go straight to the store and get hold of a pack of nice and nutritious almonds. Most importantly, make it a habit of consuming a few every morning.

peanuts

Peanuts are an excellent source of biotin and help keep your nails stronger and hair longer! It also helps reduce the risk of colorectal cancer, gallbladder disease, and diabetes. If you don’t want to intake nuts, consume them in the form of peanut butter, and enjoy every bite!

tomatoes

Tomatoes are one of the healthiest foods the planet has graciously blessed us with. Not only are they rich in Biotin, but also comprise a high content of Vitamin C, K, and potassium.  Dutifully consume tomatoes as salads while having dinner or just munch on them instead of snacks. Tomatoes strengthen your immune system, bone health, skin, and hair health, prevent kidney and gall bladder stones.

carrots

Carrots are not only a great source of Vitamin-A, as is globally known, but also contain a good amount of Biotin! Next time you go vegetable shopping, make a healthier choice and grab some carrots. There is a multitude of benefits of consuming tomatoes including- glowing skin, sun protection, anti-aging benefits, preventing cancer, improving digestion etc.

spinach

Who doesn’t like spinach, even if the reason behind has more to do with Popeye the Sailor Man than the taste? Well, here’s another reason for you to never push the spinach plate away again- it contains a good amount of Biotin, amongst other vitamins like Vitamin E, folic acid, etc. It has a good amount of iron as well to keep your muscles happy.

eggs

Egg yolks are an excellent source of biotin. So why not have soft-boiled egg or poached egg or omelet or sunny-side-up or whichever way you fancy your eggs? As long as you are rendering Biotin to your system, you are making a better choice. And what’s the best option for breakfast than eggs?

sunflower seeds

Sunflower seeds are what you should exchange with your unhealthy snack choices. They aren’t just rich in Biotin; they have an excellent overall nutrient content. You don’t even have to consume a fistful of sunflower seeds, just a little more than a pinch and you get all the required vitamins.

bananas

Bananas are lovely! Not only do they have a good Biotin content, they are enviously rich in so many more vitamins and minerals- Potassium, Iron, Calcium, Phosphorus, Vitamin-A, C, you name it! There’s no reason why you should not make bananas a part of your diet. There’s every reason why you should, though. So, go for bananas!

cauliflower

Cauliflower has great biotin content and a good amount of other health promoting compounds such as manganese, potassium, folate, fiber, magnesium and vitamin K. From boosting your brain health to help fighting cancer, this nonstarchy vegetable can help you overcome many health problems.

Do you want to know about nutrient requirements suited to your body type? Consult a Portea doctor today.

health benefits of biotin

Biotin, also known as vitamin H, is essential for maintaining healthy skin, hair, and eyes, and supports various bodily functions and pregnancy. It is found in foods like egg yolk, nuts, and mushrooms.

As a member of the B complex vitamins, biotin aids in converting food into energy. The term “biotin” is derived from the Greek word “biotos,” meaning “life” or “sustenance.” Alongside its role in keeping the skin, hair, eyes, liver, and nervous system healthy, biotin is vital during pregnancy for proper embryonic development.

While most people obtain sufficient biotin through a balanced diet, there are claims that additional biotin may help regulate blood sugar, enhance the health of hair, skin, and nails, and contribute to healthier pregnancies.

what are the side effects of biotin vitamin rich foods?

Biotin is generally considered safe when taken in recommended amounts. However, excessive intake can lead to some side effects, including:

1. Skin Rash: High doses of biotin may cause skin reactions or rashes in some individuals.
2. Acne: Some people may experience acne or breakouts when taking large amounts of biotin.
3. Digestive Issues: Excessive biotin intake can occasionally lead to gastrointestinal discomfort, including nausea or diarrhea.
4. Interference with Lab Tests: High levels of biotin can interfere with certain lab tests, particularly those measuring hormone levels (e.g., thyroid tests), potentially leading to inaccurate results.
5. Allergic Reactions: Although rare, some individuals may have an allergic reaction to biotin supplements, which could include symptoms like itching or swelling.

who is at risk of being biotin deficient

Biotin deficiency is relatively rare, but certain groups are at higher risk, including:

1. People with Genetic Disorders: Individuals with genetic conditions such as biotinidase deficiency or holocarboxylase synthetase deficiency may have difficulty metabolizing biotin properly.
2. Pregnant Women: Increased biotin needs during pregnancy can sometimes lead to deficiency if dietary intake is insufficient.
3. People with Certain Medical Conditions: Conditions like Crohn’s disease, which affect nutrient absorption, can increase the risk of biotin deficiency.
4. Individuals on Long-Term Antibiotic Therapy: Prolonged use of antibiotics can disrupt gut bacteria that produce biotin.
5. Those Consuming Raw Egg Whites Regularly: Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. Eating large quantities of raw egg whites over time can lead to deficiency.

why is biotin important

Biotin is important because it plays a crucial role in several essential bodily functions:

1. Energy Metabolism: Biotin helps convert carbohydrates, fats, and proteins from food into energy. It acts as a coenzyme in several metabolic pathways, including those involved in the synthesis of fatty acids and the metabolism of amino acids.
2. Healthy Skin, Hair, and Nails: Biotin supports the health of the skin, hair, and nails. It helps maintain their strength and integrity, and deficiencies can lead to symptoms like brittle nails, hair loss, and skin rashes.
3. Embryonic Growth: During pregnancy, biotin is vital for proper embryonic development. It supports fetal growth and helps prevent birth defects.
4. Nervous System Health: Biotin is involved in maintaining the health of the nervous system. It supports the production of myelin, the protective sheath around nerve cells, which is essential for proper nerve function.
5. Blood Sugar Regulation: Some studies suggest that biotin may help regulate blood sugar levels, although more research is needed to confirm this effect.

about the author

Dr. Rajprabha Patra

Dr.Rajprabha Patra practiced as a Dental Surgeon for 5 years before making a switch into the business domain with an MBA from ISB. As the Product Manager for Counselling Services at Portea, she aims to make a difference in the way mental health is perceived in India.

FAQ’s

What happens if you take too much biotin?

Taking too much biotin is generally safe but can lead to some issues. High doses might cause skin reactions such as rashes or acne, and gastrointestinal discomfort like nausea or diarrhea. Excessive biotin can also interfere with laboratory test results, particularly hormone assays, leading to inaccurate diagnoses. Although rare, some individuals may experience allergic reactions, such as itching or swelling. Overall, while biotin is well-tolerated, it’s important to adhere to recommended dosages and consult a healthcare provider if considering high-dose supplements.

How can biotin-rich foods be incorporated into my diet?

Include biotin-rich foods like eggs in breakfast, add nuts to snacks, and use mushrooms in various dishes.

Is biotin important for hair health?

Yes, biotin is often associated with promoting healthy hair growth and preventing hair loss.

How does biotin support metabolism?

Biotin acts as a coenzyme in metabolic processes that convert nutrients from food into energy.

Should I take biotin supplements if I have a balanced diet?

For most people, a balanced diet provides adequate biotin, but supplements may be considered if recommended by a healthcare provider, especially if you have specific health concerns or conditions affecting biotin absorption.

about the author

Dr. Rajprabha Patra

Dr.Rajprabha Patra practiced as a Dental Surgeon for 5 years before making a switch into the business domain with an MBA from ISB. As the Product Manager for Counselling Services at Portea, she aims to make a difference in the way mental health is perceived in India.