Biotin Rich Foods For Hair And Nails




Biotin Rich Foods For Hair And Nails. In this article, you’ll read what is biotin, foods rich in biotin, what foods help hair and nail to grow and much more. Biotin is essential for hair and nail growth. Most of us don’t know what exactly biotin is and in which food we can get biotin. Biotin is a B complex vitamin. It is also called vitamin K or vitamin B7. Biotin is the key nutrition for hair and nail health. Healthy hair and nails only depend on a healthy diet and lifestyle. The daily intake of biotin is 300 mcg per day for an adult. This daily intake of biotin is sufficient for hair and nail growth.

Biotin Rich Foods For Hair And Nails - Chart

Biotin deficiency is rare. But, if anyone has then it can be dangerous. Every girl wants beautiful long hair and nails. But due to biotin deficiency, they face hair loss, easily broken nails, dry skin and much more. This water-soluble vitamin is also essential for cell growth, muscle pain, and maintaining blood sugar levels. Biotin-rich foods are which include meat, egg, vegetables, milk, dry fruits, bananas, seafood, and sunflower seeds.

: What Are Symptoms Of Biotin Deficiency:

  • Increase in hair loss
  • Brittle nails
  • Depressed feelings
  • Dry skin
  • Muscle pain
  • Scaly rashes around the eyes
  • Liver pain
  • Loss of body energy
  • Thin hair and weak

: What Are Biotin Rich Foods For Hair And Nails Growth :

Biotin is an important vitamin for hair, skin and nails health. Here, we will give you some foods which contain biotin. Have a look.


Nuts like almonds, peanuts, hazelnuts, cashew nuts, pecans, and walnuts are rich in biotin. If you want healthy hair and nails, then nuts are a good choice to consume biotin. Especially nuts are important for those who are vegetarian and do not eat meat and eggs. Nuts contain vitamin E, vitamin B complex, protein, and fatty acids which can give help maintain healthy hair and nails.

2- Eggs:

Eggs are another source to get biotin. Egg yolk contains protein, fibre, calcium, and vitamin B which is beneficial for hair, nail, and skin health. Eat one egg daily for healthy and long hair and nail. Add an egg to your daily diet.

3-Meat and seafood:

Animal meat and fish are naturally good sources of biotin. Some types of fish like tuna and saltwater fish contain biotin. Meat and beef contain a large amount of biotin. Add meat to your diet for getting enough amount of biotin.

4: Dairy Products:

Various forms of dairy products like butter, yoghurt, cottage cheese, and cheese are high in biotin. Eat dairy products daily. If you want healthy hair, nails, and skin. Cheese is rich in calcium, iron, fibre, and biotin which is good for hair and nail health.

5- Fruits:

Fruits are helpful for overall health. But, fruits like bananas, berries, and apples are beneficial for hair, and nail health. Add fruits to your daily diet to stay healthy.

6-Whole Wheat and oats:

Whole wheat and oats are good sources to get biotin. One whole-wheat bread piece contains one to six mg of biotin. Add whole wheat and oats to your daily diet to gain sufficient biotin.


Some vegetables are rich in biotins such as onions, cucumbers, cabbage, and cauliflower. Green vegetables also contain biotin, iron, calcium, fibre. Include these vegetables in your daily diet. It is good news for those people who are on a particular diet and want to lose weight. You can make a salad of these vegetables.


The mushroom is overall good for health. But, if you want biotin to make your hair grow fast then add it to your daily diet for hair and nail growth. Mushrooms are rich in vitamins, fibre, protein, and calcium. You can eat mushrooms in a salad. Some people also cook mushrooms with meat. This dish is full of biotin, protein, and fibre.

9-Sunflower Seeds:

Sunflower seeds have biotin, iron, potassium, vitamin E, and magnesium, which are good for hair and nail health. Eat sunflower seeds daily to get healthy hair and nails.

10-Sweet potato:

Sweet potatoes have a high amount of biotin, iron, and fibre, which is good for hair, nails, and skin. Many people are not aware of the benefits of sweet potatoes and eat them only for taste. If you want biotin for hair and nail, then add sweet potatoes to your diet.

11- Soya Bean:

Soya bean is one of the best food that are rich in biotin. 10 grams of soya bean has 60 mg of biotin. Eat soya beans if you want healthy hair.

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