Biotin Rich Food Promotes Beauty

March 15, 2020
Biotin-rich food is essential for your hair, skin, and nails as it makes them healthier and more radiant. Continue reading to find out what it is so you can add biotin to your diet.

We’re constantly on the lookout for new beauty allies, and today we’d like to tell you about biotin-rich food. Biotin is a vitamin that belongs to group B, and it’s great for your hair, skin, and nails. Keep reading to find out more about the types of food that are rich in it.

A little about biotin

Biotin is like any other vitamin. Therefore, it’s essential for your body. So, if you notice that your hair is falling out or breaking and your nails are brittle, it might be due to a biotin deficiency. Likewise, increasing your intake can also help regulate your digestive and cardiovascular functions.

Biotin is water-soluble, which means your body can easily absorb it. This is great because you can see results in a short time.

Learn about its properties, importance and the food that contains it in this article.

Biotin-rich food and its properties

This vitamin is a part of various body processes, so it’s important to prevent deficits. You may not know it, but biotin-rich food stimulates the production of hemoglobin that carries red blood cells in the blood and, therefore, oxygen. That’s why doctors often recommend that you include it in your diet if you have low levels of hemoglobin.

Also, this food promotes the transformation of glucose into energy because it regulates blood sugar. Thus, biotin is great against cardiovascular disease. Also, it makes it easier to digest and metabolize carbs and fats.

You can also read: Hair Loss Prevention: Five Tips for a Healthy Scalp

Biotin-rich food and beauty

We’re often searching for the fountain of youth without realizing that nature has everything we need to maintain and highlight your appearance.

If healthy hair, skin, and nails are your goal, you should consume between 15 mg and 100 mg of biotin daily, be it in food or as supplements. This is because it’s great for strengthening hair and nails and adds a touch of suppleness to our complexion. Also, it helps prevent psoriasis and dermatitis because it regenerates and strengthens these tissues.

Biotin and hair

A woman with nice hair.
Biotin-rich foods help maintain healthy hair and skin.

After you begin to eat more biotin-rich food regularly, you’ll notice that your hair strengthens and grows faster. Also, it’ll look brighter and will have more volume. Similarly, biotin is a great hair loss treatment because it promotes the growth of strong strands and helps you get rid of dandruff. Actually, it’s very common for hair products to contain this vitamin.

Biotin and skin

Unfortunately, you can’t apply this vitamin in the form of a lotion. However, your skin will be softer and smoother if you eat food that contains it. It’s a great ally for your skin as it helps fight seborrheic dermatitis and any other condition that can make it look anything but fresh and radiant. Also, it strengthens the cells of your skin and nails and promotes healthy growth.

Biotin rich foods

Believe it or not, there’s a lot of biotin-rich food out there. Include any of these in your diet as much as possible in their most natural form.

Meat and fish

Veal liver contains the most biotin when it comes to meat. Also, it provides zinc and iron. Both minerals are essential for our body. However, keep in mind that excessive consumption of meat isn’t advisable, so eat liver once a week only.

As for fish, opt for salmon. This is because it also contains other forms of B vitamins such as B3, B6, and B12. It’s also rich in omega 3 fatty acids, so it improves our cardiovascular health.


A basket of eggs.
Eggs stand from among the biotin-rich food due to the B vitamins they contain.

Egg yolks are a high source of biotin. Also, they contain vitamin D and fiber that help prevent vision and muscular problems.


These are some of the best allies your body can have when it comes to its health. In addition to containing biotin in a ratio of 28 micrograms per 100 grams, they also provide fatty acids, proteins, and fibers. Thus, they’re great for maintaining proper cardiac health.

You might be interested: The Amazing Benefits of Eating Nuts

Biotin-rich legumes

Believe it or not, just 100 grams of peas can contribute 40 micrograms of biotin when they’re fresh and 70 mcg when they’re dry. Lentils are another great option. This is because you get 40 micrograms of biotin for every 100 grams you consume. Also, legumes are great for your digestion.

Sunflower seeds

A bowl of biotin-rich sunflower seeds.
Sunflower seeds are rich in biotin and also high sources of other vitamins and minerals.

Most people usually eat these as appetizers or snacks. This is likely because they’re rich in magnesium and antioxidants. Just 100 grams of these seeds will provide 55 micrograms of biotin.


These are among the few fruits that are rich in biotin. A medium banana that weighs about 100 grams can supply 118 micrograms of biotin. Also, they’re rich in fiber, magnesium, potassium, iron, calcium, phosphorus and vitamins A, C, and B6.


Two bowls of oatmeal and fruit.
Consume red berries and cereals frequently as they’re great sources of biotin.

Many of the grains you know contain large amounts of biotin. For example, 100 grams of rice bran will provide about 66 micrograms of this vitamin. The same amount of oats provides about 24 micrograms and barley provides 31 micrograms.

Finally, other biotin-rich foods to consider include avocados, green leafy vegetables, red berries, tomatoes, mushrooms, onions, and carrots.

As you can see, there’s a lot of biotin-rich food out there so there are no excuses to embrace a new diet that can enhance your beauty and help keep you in top shape. Consult a nutritionist so they can tell you the best ways to integrate this vitamin into your diet.

  • NIH, National Institutes of Health. Datos sobre la biotina. (2003).

  • Nutri-facts. Vitamina B7.

  • Edward Group DC, NP, DACBN, DCBCN, DABFM. Los alimentos más ricos en biotina. (2017).