Biotin, is a water soluble B-complex, that is important to maintain your hair, skin, nails. It adds to the production of keratin, a protein that forms the structure of hair and nails. Biotin enhances the metabolism of our body.
Biotin, also known as vitamin B7 or vitamin H, helps the neurological system, manages the blood sugar and very essential during pregnancy. It helps the baby’s organs grow.
Here are some foods you must include in your diet to increase biotin.
- NUTS AND SEEDS- Nuts such as walnuts, peanuts, almonds, flaxseeds and sunflower seeds are a storehouse of biotin.
- SWEET POTATOES- These are high in minerals, vitamins, fiber and antioxidants.
- EGGS- The egg yolk has a good supply of biotin.
- SALMON- Salmon and other fatty fish are well known to reduce inflammation of the body.
- MUSHROOMS- Very rich in minerals and can be added to your salads and sandwiches.
- LEGUMES- Very high in protein, fibre and minerals, we mush eat beans, lentils, peas and soyabeans regularly.
- AVACADO- This creamy green fruit is yummy and can be used in sandwiches and salads.
The recommended requirement for adults daily for biotin is 30-100 mg and for children below 10, its 30 mg per day. For stronger hair, the glowing skin and healthy nails, ensure your diet has biotin rich foods.
