Foods With A Lot Of Biotin For Your Beauty

Foods with a lot of biotin are essential for the health and beauty of your hair, nails and skin. Find out more about this topic today.

The “beauty vitamin ” biotin from the group of B vitamins makes an important contribution to maintaining healthy, beautiful hair and skin. It is also said to have a positive effect on nail health. Various foods are characterized by a particularly high amount of biotin and should therefore not be missing in the daily diet.

Like all other vitamins, biotin is also essential for the organism. In the case of hair loss, weak nails or skin problems, there could be a biotin deficit. In this case, you should get a medical examination to clarify the exact causes.

Biotin, also known as vitamin B7 or less commonly vitamin H, is water-soluble, which means that it is easily absorbed. This guarantees that the organism is adequately supplied with this vitamin if it is consumed through the diet. The advantages are noticeable in the short term. 

This micronutrient is not only very important for beauty, it is also involved in numerous metabolic processes in the body and, among other things, regulates digestive and cardiovascular functions.

Today you will learn interesting facts about the properties and importance of biotin. We also recommend various foods that are rich in this vitamin.

Biotin: not just for beauty

As already mentioned, this vitamin is involved in various processes in the organism. It is therefore essential to prevent deficiency. Foods rich in vitamin B7 have the following beneficial properties:

• They promote the production of hemoglobin,  which the red blood cells carry in the plasma. This also improves the oxygen supply. If you have low hemoglobin levels, you should include the foods we recommend below in your diet on a regular basis.

• They also promote the conversion of glucose into energy  and regulate blood sugar levels. With vitamin B7 cardiovascular diseases can also be prevented.
• They also improve digestion and metabolism of carbohydrates and fats. 

Biotin for beauty

Nature gives us all the important nutrients that not only keep us healthy, but also  highlight our beauty. Biotin should be incorporated into the diet plan on a daily basis to care for the skin, hair and nails. The German Nutrition Society (DGE) recommends the daily intake of 30 to 60 micrograms for adolescents aged 15 and over and adults; these are only estimates.

Vitamin B7 cares for beauty in general and is also helpful in the prevention of psoriasis and dermatitis, as it strengthens and regenerates the tissue. The muscle tissue also benefits from it.

Biotin for beautiful hair

If you regularly consume foods high in biotin or a dietary supplement,  you will get good results very quickly. Your hair will shine more beautifully and also have more volume.

You can also use it to reduce hair loss, promote healthy and strong hair growth, and relieve dandruff. This is why hair care products often contain biotin.

Vitamin B7 for beautiful skin

This vitamin nourishes the skin through nutrition,  making it smoother and better retaining moisture. You can use it to firm up your skin and make it glow.

It is an excellent aid for seborrheic dermatitis and other skin conditions.

Foods rich in biotin

There are numerous foods that supply your body with vitamin B7. So it will be easy for you to incorporate these into your diet on a regular basis.

meat and fish

Beef liver is particularly rich in biotin. It also supplies zinc and iron, which are also of great importance for the organism. Remember, however, that you shouldn’t eat too much meat in general. You can eat liver once a week.

The types of fish that are particularly rich in B vitamins include salmon (B3, B6, B7 and B12). This tasty fish also provides  important omega-3 fatty acids and thus promotes your cardiovascular health.

Eggs

The egg yolk is an excellent source of vitamin B7. It also contains vitamin D and nutrients that promote vision and muscle health. Include them in your diet regularly!

Dried fruits

Dried fruits have many health benefits. They not only provide a lot of biotin, but also important fatty acids, proteins and fiber. That’s why they also promote your heart health.

legumes

Peas and soybeans in particular contain large amounts of vitamin B7. Lentils are also an excellent source. Legumes also promote the digestive process and should therefore not be missing in your diet.

Sunflower seeds

You can eat sunflower seeds in between meals or in salads. Not only are they rich in vitamin B7, but they also contain valuable antioxidants and magnesium. 

banana

Bananas are one of the few fruits that provide biotin. They also provide you with important fiber, potassium, iron, calcium, phosphorus and vitamins A, C and B6.

Grain

Grains should not be missing in your diet either! Many grains contain important amounts of biotin, including oats.

More foods with biotin

• Other foods that contain vitamin B7 include: avocados, green leafy vegetables, red berries, and tomatoes.

• Mushrooms, onions and carrots also contain this vitamin.

As you can see, there are many ways to get vitamin B7 in sufficient amounts from your diet to promote your health and beauty. Get help from a nutritionist who can create a customized nutrition plan for you.