Looking to boost your natural glow, grow thicker hair, and strengthen your nails? It might be time to add more biotin to your plate. This powerhouse nutrient, also known as vitamin B7, is a beauty essential—working from the inside out to support healthy skin, hair, and nails.
What Is Biotin
Biotin is a water-soluble B-vitamin (vitamin B7) that assists your body in converting the food you consume into energy. It’s essential to metabolize fats, carbohydrates, and proteins, but it’s also hailed for its effects on beauty and health.
From assisting in keratin formation (the protein found in your hair and nails) to supporting the formation of skin-fortifying fatty acids, biotin is your internal beauty buddy.
Biotin Benefits for Hair, Skin & Nails
1. Hair Health
Biotin helps strengthen hair by improving keratin structure, reducing hair thinning, and supporting overall scalp health. If your hair is feeling weak or brittle, increasing biotin intake may help.
Pro tip: Try shampoos infused with biotin, like the LBP Curry Leaves, Biotin & Mandarin Shampoo, to nourish your strands from the outside, too.
2. Skin Glow
Biotin keeps skin hydrated and looking clear by aiding in the production of fatty acids. If biotin is lacking, it can cause dry skin, flakiness, or even rashes—so it’s important to keep biotin healthy for that fresh glow.
3. Healthier Nails
If your nails are breaking, soft, or splitting, it may be an indicator of low biotin. Taking biotin or consuming foods high in biotin has been proven to enhance the thickness of nails and decrease brittleness over time.
Top Biotin-Rich Foods to Include in Your Diet
Power your beauty routine from the inside out by consuming a range of whole foods that naturally contain high amounts of biotin.
1. Egg Yolks
Egg yolks are among the richest sources of biotin—but don’t forget to cook them! Raw egg whites contain a protein called avidin that inhibits biotin absorption.
2. Nuts and Seeds
Almonds, walnuts, sunflower seeds, and other nuts provide both biotin and healthy fats—ideal for feeding skin and generally improving overall wellness.
3. Legumes
Peanuts, soybeans, lentils, and other legumes are high in plant-based protein and biotin, which makes them ideal for vegans and vegetarians.
4. Whole Grains
Whole oats, barley, and brown rice provide moderate levels of biotin along with gut-friendly fiber for absorption.
5. Dairy Products
Milk, cheese, and yogurt aren’t only good for calcium—they also supply tiny amounts of biotin and promote healthy digestion.
6. Avocados
This luscious green fruit is rich in biotin, vitamin E, and healthy fats that feed your skin and hair from the inside out.
7. Sweet Potatoes
Along with biotin, sweet potatoes are rich in beta-carotene, a potent antioxidant that promotes radiant skin.
8. Mushrooms
Button mushrooms and others have biotin and are a handy, plant-based addition to a meal.
9. Bananas
Not technically a biotin superfood, but bananas provide a little pick-me-up—along with potassium and vitamin B6, which promote energy and metabolism.
Quick Chart: Foods High in Biotin and Their Perks
| Food Item | Biotin (μg/100g) | Bonus Nutrients |
|---|---|---|
| Egg yolks | 27 | Top-quality protein |
| Beef liver | 42 | Iron, vitamin A |
| Salmon | 5.9 | Omega-3 fatty acids |
| Almonds | 4.4 | Vitamin E, healthy fats |
| Sweet potatoes | 1.5 | Beta-carotene for skin |
| Avocados | 1.0 | Monounsaturated fats |
| Mushrooms | 5.6 | Selenium, antioxidants |
| Spinach | 0.5 | Iron, folate |
| Broccoli | 0.9 | Vitamin C, fiber |
| Bananas | 0.2 | Potassium, vitamin B6 |
Tips to Maximize Biotin Absorption
You might eat the right foods, but if your body isn’t really absorbing nutrients, you can’t see results. Here’s how to make your body soak up every morsel of biotin:
- Scramble or fry your eggs: Always cook egg yolks to inactivate avidin in egg whites, which will bind to biotin and prevent absorption.
- Have balanced meals: Pair biotin foods with protein, healthy fats, and complex carbs for improved nutrient synergy.
- Support gut health: Have fermented foods such as yogurt, kefir, kimchi, and sauerkraut. Healthy gut equals improved vitamin absorption.
- Don’t overdo the booze: Alcohol impairs your body’s function to absorb and store biotin.
- Stay properly hydrated: Water transports nutrients (including biotin) in your body.
- Don’t eat highly processed foods: These tend to be low in nutrients and throw your digestive system out of balance.
- Light cooking is beneficial: Lightly steam or sauté vegetables such as spinach and mushrooms in order to preserve their biotin content.
Final Takeaway
Biotin is not just a buzzword — it’s a beauty vitamin that powers healthy hair, radiant skin, and robust nails. The best news? You may not always need supplements. Through proper food selection and a few clever eating tips, you can radiate naturally from the inside out.
Also Read : How to Layer Skincare Products Correctly for Maximum Effectiveness
