By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 29/10/25
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Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a key role in energy metabolism, healthy skin, hair, and nail growth. It supports the conversion of food into energy and helps maintain the health of your nervous system. Biotin deficiency may lead to hair thinning, brittle nails, and dry skin. The recommended daily intake for adults is around 30 mcg per day.
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Egg yolks are one of the richest natural sources of biotin, providing around 10 mcg per large egg. They promote strong hair growth, reduce brittleness, and improve scalp health. Always cook eggs properly to improve biotin absorption and prevent avidin interference from raw egg whites.
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Nuts are loaded with healthy fats, protein, and biotin — about 5 to 6 mcg per 30 grams. They nourish hair follicles, strengthen nails, and promote radiant skin. Include a handful of mixed nuts in your snacks daily for consistent biotin intake.
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Sunflower and pumpkin seeds contain up to 2.5 mcg of biotin per 30 grams and are great for boosting collagen production and maintaining skin elasticity. Add them to your salads, smoothies, or oatmeal to enhance your nutrient profile naturally.
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Sweet potatoes provide around 2.4 mcg of biotin per 100 grams, along with beta-carotene that supports scalp health. They’re perfect for vegetarians and help improve hair texture, reduce dryness, and promote healthy growth when eaten regularly.
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Salmon offers about 5 mcg of biotin per 100 grams, plus omega-3 fatty acids that improve scalp circulation. This combination helps in reducing dandruff, increasing hair shine, and keeping nails hydrated and strong.
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Avocados contain roughly 2–3 mcg of biotin per 100 grams. They are rich in vitamin E and healthy fats, which work together to repair damaged hair follicles, promote smooth skin, and prevent breakage from the roots.
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Dairy products are good biotin sources, providing about 2 mcg per serving. They also contain calcium and protein that strengthen hair strands and nails. Choose low-fat or Greek yogurt for better nutrient absorption and digestive benefits.
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Spinach provides around 0.5 mcg of biotin per 100 grams and is rich in iron, folate, and antioxidants. It helps oxygenate the scalp, reduces hair loss, and improves the strength of hair follicles naturally.
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Bananas contain about 0.2–0.3 mcg of biotin per 100 grams and are also rich in potassium and vitamin B6. They support healthy hair metabolism, maintain moisture balance, and improve keratin production for smooth hair and nails.
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Whole grains provide around 6 mcg of biotin per 100 grams, along with fiber, magnesium, and iron. They aid in steady nutrient supply to hair roots and skin cells, improving overall vitality and growth.
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 29/10/25