Nowadays many people are troubled by problems like hair fall, weakening of hair or frequent breakage of nails. The reason for this may not only be wrong hair care or nail care, but also deficiency of some essential nutrients in the body. A balanced diet plays an important role in nourishing the body from within. Biotin is also included in such essential nutrients, which is considered important for the normal functions of the body.
biotinalso known as vitamin B7, is a water-soluble vitamin. It helps in the process of converting food into energy in the body and is considered to play an important role in maintaining the normal health of hair, skin and nails. Getting adequate amount of biotin can provide essential nutrition to hair and nails. However, not only biotin, but a balanced diet is also equally important. Let us know in which food items biotin is found in good quantity.
Be sure to include these 5 biotin rich foods in your diet.
Egg
cleveland clinic According to, egg is considered a good source of biotin. It can be boiled, eaten as omelette or bhurji. Eggs also contain a good amount of protein, which helps in providing essential nutrition to the body. Keep in mind that eat eggs only after cooking them thoroughly.
Almond
Along with biotin, healthy fat, protein and vitamin E are also found in almonds. These can be soaked in the morning or eaten as a snack. Consuming almonds in regular and balanced quantities can help in providing many essential nutrients to the body.
sweet potatoes
Along with biotin, sweet potato is also a good source of fiber, vitamin A and antioxidants. It can be boiled, roasted or eaten in the form of chaat. Apart from being tasty, it is considered a good part of a balanced diet and can also help in keeping the stomach full for a long time.
sunflower seeds
Apart from biotin, healthy fat, magnesium and vitamin E are also found in sunflower seeds. These can be eaten by mixing them in salad, curd, oats or smoothie. Regular consumption of these in small quantities can provide many essential nutrients to the body.
Salmon fish and vegetarian options
Salmon fish is considered a good source of omega-3 fatty acids and protein along with biotin. Vegetarian people can include mushrooms or peanuts in their diet. These are also good options that provide biotin and can become a part of a balanced diet.
What signs can be seen when there is biotin deficiency in the body?
Due to biotin deficiency, some people may experience problems like hair thinning or fall, nails becoming weak and breaking quickly and red or dry layers on the skin. Apart from this, symptoms like fatigue, weakness, mood changes and tingling in hands and feet can also be seen in some cases.
However, it is not necessary that these symptoms occur only due to biotin deficiency. Therefore, if such signs appear continuously, then necessary tests should be done after consulting a doctor.
Know this also
Most people get enough biotin from a balanced diet. It is not necessary to take biotin supplements without doctor’s advice. If someone feels that he is deficient in biotin, then first consult a specialist.
Also, instead of relying only on biotin, taking a balanced diet rich in proteins, vitamins and minerals is also considered important for the health of hair, skin and nails.
Leave a Reply