Hair and skin are among the most essential parts of the human body, protecting you from injury, infection, and other external factors; due to this, they are also called integumentary systems. However, if they are not maintained and nourished through proper food and diet, problems with health and skin will become a big concern for the individual with time due to visible reactions to overall health.
As has long been said, Hair and skin are some of the most visible reflections of our overall health. A radiant complexion and strong, healthy hair aren’t just about using the right products; they start from within. How do you care for your hair? What do you eat to nourish your body? However, one essential nutrient that is often overlooked is biotin (Vitamin B7).
Biotin, also known as Vitamin B7, is a powerhouse nutrient crucial in strengthening hair, improving skin elasticity, and boosting nail health. It supports keratin production, the protein that maintains strong and healthy hair strands.
Despite being in great demand for popular biotin supplements , natural, biotin-rich foods are the best way to nourish your body. From crunchy nuts and wholesome grains to vibrant fruits and protein-packed sources, adding biotin to your daily diet can make a visible difference in your overall beauty and wellness.
If you want to achieve that glow and prevent hair thinning or brittle nails, it’s time to upgrade your plate! Here are 5 must-have biotin-rich foods that naturally enhance your hair, skin, and overall health.
1. Egg Yolks
Most people don’t know that eggs are natural multivitamins. They contain one of the most vital nutrients for overall health, making them a healthy and adequate food for anyone, whether an athlete, a growing child, or someone simply looking to stay healthy.
Eggs are a great source specifically for a healthy immune system, and they contain Vitamin A, B12, and selenium, which are key to keeping the immune system healthy and aiding the risk of heart disease. That’s why we have heard and read about one of the most successful advertisement slogans, ”Sunday, ho ya Monday, roz khao ande,” launched by the National Egg Coordination Committee (NECC) to promote the consumption of eggs nationwide.
Similarly, Egg Yolks are crucial for skin and hair health improvement as Eggs are full of B vitamins, protein, iron, and phosphorus. Meanwhile, the yellow part, known as the yolk, is a rich source of biotin. You might not be aware that a whole, cooked egg (50 grams) provides approximately 10 mcg of biotin or approximately 33% of the DV.
2. Legumes
Legumes are a family of plants that includes beans, peas, and lentils. Legumes are crucial to a healthy diet because they contain high protein, fiber, vitamins, and minerals. They are also low in fat, making them a valuable source of nutrients for humans and beneficial for soil health through nitrogen fixation.
You might not be aware that Legumes like lentils, chickpeas, peanuts, and soybeans are packed with biotin, an essential B vitamin that plays a crucial role in hair and skin health and keratin production, which strengthens hair strands, prevents breakage, and reduces hair loss. Meanwhile, it also promotes glowing skin by supporting skin cell regeneration and preventing dryness or dullness.
Additionally, legumes are rich in protein, iron, and zinc, vital for maintaining a healthy scalp, promoting hair growth, and nourishing skin. Thus, including legumes in your daily diet can naturally boost hair thickness, reduce brittleness, and enhance skin elasticity.
3. Nuts and Seeds
On the third place, we have Nuts and Seeds, which are considered highly important in a healthy diet due to their nutrient-dense composition, providing a valuable source of protein, healthy fats, fiber, vitamins, and minerals, which can contribute significantly to the heart health, blood sugar regulation, and overall wellbeing by reducing inflammation and promoting a feeling of satiety.
However, when it comes to healthy hair and skin health, they contain essential nutrients that promote strong, shiny hair and radiant, youthful skin. Their rich content of healthy fats, vitamins, minerals, and antioxidants makes them a must-have in your beauty routine.
Here are some examples of Nuts & Seeds that are good for healthy hair and Skin health:
- Nuts like almonds and walnuts are rich in biotin and zinc, strengthening hair follicles and preventing breakage.
- Omega-3 fatty acids found in walnuts, flaxseeds, and chia seeds nourish the scalp, promoting thicker and faster hair growth.
- Selenium and iron in cashews and Brazil nuts enhance hair texture and shine.
- Vitamin E and antioxidants in sunflower seeds and almonds protect against free radicals, keeping skin firm and youthful.
- Omega-3s in walnuts, chia seeds, and flaxseeds moisturize the skin from within, preventing dryness.
- Vitamin C & amino acids in nuts improve skin elasticity, keeping it plump and radiant.
4. Salmon
We all are aware of the incredible benefits of fish, from a great source of protein to protein, vitamins, and omega-3 fatty acids can help with heart and brain health.
Similarly, Salmon is a type of fish that is particularly beneficial for hair and skin health due to its high content of omega-3 fatty acids. These acids help reduce inflammation, promote healthy cell turnover, and keep skin hydrated while also supporting a healthy scalp and strong hair follicles. Additionally, salmon provides essential nutrients like protein and vitamin B1.
Here are the key benefits of Salmon for hair and skin:
- Omega-3 fatty acids in salmon have anti-inflammatory properties that can help combat skin conditions like acne and eczema, promoting a calmer and clearer complexion.
- The healthy fats in salmon help maintain skin moisture, resulting in a supple and smooth appearance.
- Omega-3s can nourish the scalp, reducing dandruff and promoting healthy hair growth.
- The protein content in salmon supports the structure of hair follicles, potentially reducing hair loss and breakage.
Also Visit: Fish Oil & Omegas
5. Avocado
Avocado is a nutrient-rich fruit known for its creamy texture, mild flavor, and numerous health benefits. Because of its high concentration of vitamins, minerals, and good fats, it is frequently referred to as a superfood. As per the reports, around 3.2 to 10 micrograms of biotin are contained in a 10-gm serving of avocados. They are a rich source of vitamin E, which is why they are one of the best foods for natural hair growth and healthy skin.
Here are the key benefits of Avocado for hair and skin:
- Avocados are rich in biotin & Vitamin B-complex; they strengthen hair follicles and promote faster growth.
- High in Vitamin E, avocados protect hair from damage and reduce breakage.
- The monounsaturated fats and omega-3s nourish the scalp, preventing dryness and dandruff.
- The healthy fats and Vitamin E keep skin soft, plump, and deeply moisturized.
- Rich in antioxidants & collagen-boosting nutrients, helping reduce fine lines. Clears Acne & Blemishes – Contains anti-inflammatory properties and Vitamin C, which soothe acne-prone skin.
6. Bananas
Bananas are one of the most versatile fruits. They are a staple in many households and can be eaten fresh, cooked, or used in smoothies and baked goods, making them one of the most popular fruits worldwide. They contain fiber, carbohydrates, and micronutrients like B vitamins, copper, and potassium. According to reports, one small banana (105 grams) also provides approximately 0.2 mcg of biotin or 1% of the DV, offering several health benefits, aiding in weight loss, improving blood sugar levels, and supporting heart health.
7. Broccoli
Like bananas, broccoli is one of the most nutrient-dense vegetables, full of fiber, calcium, and vitamins A and C, promoting healthy hair and glowing skin with the presence of biotin. It nourishes the scalp, boosts hair growth, and strengthens follicles while preventing hair thinning with Sulforaphane.
Besides, broccoli's Omega-3 fatty acids and B vitamins keep hair hydrated and shiny. For skin, its Vitamin C, K, and Zinc help brighten complexion, reduce wrinkles, fight acne, and protect against UV damage. With anti-inflammatory and hydrating properties, broccoli is a natural way to maintain radiant skin and strong, healthy hair.
The Bottom Line!
Adding biotin-rich foods to your diet is one of the greatest ways to support hair and glowing skin. Nuts, eggs, salmon, and broccoli are nutrient-dense foods that can improve skin hydration, strengthen hair follicles, and improve overall appearance from the inside out. However, keep in mind that the best results will come from combining a healthy diet with appropriate skin care and hydration. Therefore, incorporate these foods high in biotin into your daily routine to allow your skin and hair to glow naturally!
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