6 Best Biotin-Rich Foods To Add To Your Diet As Per Dietitian’s Recommendation

Hello readers! Have you ever wondered what makes your skin, nails, and hair healthier and shiny? Well, it's biotin, a water-soluble B vitamin essential for various metabolic functions in our body. They are good at converting carbohydrates, fats, and proteins into energy, thus supporting overall metabolism. 

They also help regulate gene expression in glucose metabolism and fatty acid synthesis. To maintain this level, here is the list of the best biotin-rich foods to add to your diet per the dietitian's recommendations. Read on to learn them!

Table of Contents

1. List Of High Biotin Rich Foods
2. The Final Say
3. FAQs
4. References

List Of High Biotin Rich Foods

Along with supplements like “Krill oil Capsules” and “Skin 360 tablets” for maintaining your skin and hair health, here are some foods that have biotin to boost your biotin levels naturally: 

1. Eggs

These are the key sources of biotin and help in the regulation of the metabolic process of fats, carbohydrates, and amino acids. The avidin protein found in egg whites can bind to biotin, but cooking denatures avidin, making the biotin more available for absorption. Eating one egg daily is good to get the recommended dose of biotin.

2. Nuts and Seeds

These tiny delights include almonds, walnuts, and sunflower seeds, full of nutrients and protein, such as biotin. They support energy metabolism and help maintain healthy skin, hair, and nails. You can consume them either roasted or by soaking them overnight.

Also Read: Can Black Seed Oil For Hair Transform Your Hair Care Routine? Know It Here!

3. Legumes

You can also increase your biotin level by consuming legumes like peanuts, soybeans, and lentils. These all support glucose metabolism and help regulate blood sugar levels. They are also rich in protein and fibre, making them a useful addition to a balanced and nutritious diet.

4. Whole Grains

Another biotin-rich food is whole grains like oats, barley, and wheat germ, which are rich sources of biotin. Biotin in whole grains supports carbohydrate metabolism and energy production. These grains also provide dietary fibre, vitamins, and minerals essential for overall health. 

5. Vegetables

You can also include veggies like sweet potatoes, spinach, broccoli, and carrots to get the right amount of biotin. Biotin in vegetables supports healthy skin, hair, and nails and plays a role in gene expression and cellular signalling. These veggies are also rich in antioxidants and other nutrients that promote health.

Also Read: Top 5 Amazing Benefits Of Sunflower Seeds For Skin

6. Dairy

While dairy products like milk, cheese, and yoghurt are not as high in biotin as other foods, they still contribute to biotin intake. These support energy metabolism and help maintain healthy skin and hair. They are also excellent sources of protein, calcium, and other essential nutrients.

The Final Say

In short, biotin is really important for our bodies. It helps us digest food and keeps our skin, hair, and nails healthy. Things like eggs, liver, nuts, seeds, beans, whole grains, veggies, and dairy all have biotin. Eating these foods helps us stay healthy and enjoy tasty meals simultaneously!