Biotin is actually a member of the large family of B-vitamins. In the past, it was called coenzyme R as well as vitamin H and vitamin B7 mainly because scientists were not so sure about the real functions of the nutrient. But now the important roles of biotin are more established — there are plenty of them, including keeping the skin and hair beautiful and healthy.
Shopping for skin and hair care products, it’s for certain that you will come across those that contain biotin. That’s because the said nutrient is necessary for the formation of fat, which is very important in keeping the skin smooth and supple. In other words, biotin-containing products help keep wrinkles and fine lines at bay. So many of today’s shampoos, conditioners and other hair products contain biotin, too — since the scalp is also skin, nourishing it helps keep the hair follicles in superb shape, resulting in strong, shiny and healthy tresses.
A lot of women take biotin supplements for the maintenance of lovely skin. It’s also not unlikely for these products to be taken by diabetics to keep their blood sugar levels within normal range, and pregnant women to ensure that their little ones are healthy. But aside from taking supplements, it is also possible for you to obtain biotin via the diet. See to it that you regularly consume the following foods to ensure that you are getting your biotin supply:
Mushrooms
Aside from biotin, mushrooms also supply your body with other nutrients such as vitamin D for the proper absorption of calcium by your bones, as well as iron that helps ward off anemia due to a deficiency in the said mineral.
Turkey
It’s no secret that turkey is a staple food among those who want to keep excess weight at bay and build more muscles because it is an excellent source of protein. Turkey is also a wonderful source of biotin, and it’s for this reason why biotin deficiency is very rare in the US as Americans love turkey.
Avocados
The next time you’re at the farmers’ market, do yourself a favor and buy some biotin-rich avocados. These tropical fruits are also tasty providers of many other nutrients such as potassium, fiber and healthy fats.
Tuna
Other than biotin, tuna also supplies your body with high quality protein and omega-3 fatty acids. However, experts say that you should limit your tuna consumption to a few times a week only to keep at bay problems concerning mercury.
Salmon
Another fish that’s revered for its biotin content is salmon. Just like tuna, it is also a superb source of protein — up to 20% of the said fish is protein. Experts recommend the frequent inclusion of salmon in the diet because it is very good at controlling inflammation, thanks to the healthy fat the seafood contains.
Sardines
Other than supplying your body with biotin, sardines — particularly the canned types — also provide good amounts of calcium necessary for strong bones and properly-functioning muscles.
Eggs
The yolk of an egg is most especially loaded with biotin. You can also obtain high quality protein from eggs to keep your muscles strong and your skin healthy. Because of its cholesterol content, it’s wise to limit egg consumption.
Peanuts
Snacking on a handful of peanuts is good for your skin and hair because they are rich in biotin. Needless to say, peanut butter is also a phenomenal source of biotin, not to mention very delicious, too!
Sunflower Seeds
You may also choose to munch on sunflower seeds to ensure that your body is getting all the biotin it needs. Sunflower seeds are also great sources of protein, magnesium and vitamin E — a nutrient that’s so good for your skin.
Soybeans
Make sure that you eat soybeans regularly to ward off problems stemming from biotin deficiency. Soybeans are also amazing sources of protein, fiber, iron, magnesium and even bone-building calcium. Certainly, you may also opt for soy-based products such as tofu, tempeh and soy milk for your dose of biotin.
Bananas
Last but not least, bananas also supply your body with biotin. These elongated fruits are good sources of fiber, complex carbs and potassium, too — but you may already know that!
