A list of healthy food rich in Biotin
Biotin is a very important water-soluble nutrient, also known as Vitamin B7 or Vitamin H. It is used by the body to convert food into energy. Biotin breaks down the fats, carbs and proteins that you eat, and uses them to build strong and healthy nails, hair and skin. Some people are at higher risk of being deficient in Biotin, especially those who have taken antibiotics or anti-seizure medication for a long time. Pregnant women, those who drink lots of alcohol or have Crohn’s disease may also be low in biotin.
In this article, we share with you a list of 16 healthy foods that will boost biotin in the body. Eating these regularly will help you to grow stronger healthier hair follicles. They will also improve metabolic function, prevent brittle nails, boost energy levels, reduce muscle aches and improve cognitive function in the brain.
1. Nutritional Yeast: Nutritional yeast is by far one of the best sources of the B Vitamin Complex. It is a rich source of biotin, and is well known or boosting the health of the nervous system. This is a superfood when it comes to treating depression, low mood or low energy levels.
2. Egg Yolks: Pasture-raised Eggs contain all the building blocks of life and are a wonderful source of biotin, along with Vitamin A for producing healthy nails, hair and skin. Be warned however that raw egg whites contain a protein called avidin, which can block biotin from being absorbed. This is why you should always cook your eggs.
3. Chicken Liver: Low levels of biotin in the body can lead to scaly skin, a form of dermatitis. Chicken liver is a wonderful source of biotin, Vitamin B6 and folate. These B vitamins work together to build new and healthy skin cells. They also help with a cellular function in forming DNA.
4. Walnuts: If you are trying to grow stronger healthier hair, then walnuts are one of the best foods. Walnuts are packed full of omega 3 and protein which provides the raw material to build hair follicles. They are also rich in biotin which helps to build keratin (hair protein) and also help to prevent hair loss.
5. Cauliflower: This low carb vegetable is a wonderful source of B vitamins and also contains small amounts of biotin. This is in the cruciferous vegetable family, all of which help to fight the effects of ageing and free radical damage. The B vitamins in cauliflower work together to ease anxiety and make you feel happier.
6. Brewer’s Yeast: You can purchase brewer’s yeast as a tablet supplement from health food stores. This is very similar to nutritional yeast and one of the richest sources of Biotin or Vitamin B7. Taking this is an easy way to boost your biotin levels on a daily basis.
7. Salmon: Biotin is well known for helping the digestive system to break down healthy fats and proteins. Wild-caught salmon is an excellent source of omega 3 fatty acids, protein and biotin. This is the perfect food for improving brain function and for repairing and building muscles.
8. Pecan Nuts: Although you will struggle to get all of your biotins from seeds or nuts, they are still essential for the human diet. Pecan nuts contain small amounts of biotin but are also rich in healthy fats which lower inflammation in the body. They are also high in Vitamin E which works with the biotin to produce long healthy hair and smooth youthful skin cells.
9. Camembert cheese is good source of biotin: Both camembert cheese and blue cheese are shown to be some of the highest sources of biotin. The biotin in this helps the body to process its fat-soluble nutrients like vitamin A. This leads to better overall health, especially if you follow a low carb diet such as keto.
10. Cheddar: Although this contains less biotin than camembert, your standard cheddar will help to strengthen your nails in particular. Cheese provides calcium, a key mineral for strengthening brittle nails. Always look for dairy from grass-fed cows, as these are the healthiest.
11. Tomatoes: Tomatoes are considered one of the best fruits for supplying biotin to the body. These red fruits are wonderful for stimulating faster hair growth. They contain vitamins B, C, E and folate which helps to nourish the follicles.
12. Avocados: These are some of the healthiest superfoods on the planet rich in a wide range of nutrients. They contain small amounts of biotin, yet this is here to help your body break down the food properly. Nature provides foods with the right balance of nutrients so that your body can absorb them all when eaten raw and whole.
13. Beef Liver: Organ meats are some of the richest sources of Biotin, but are disliked by many people due to their taste. To combat this, we recommend eating your beef liver ground and mixed with regular minced beef. This hides the flavour and allows you to enjoy its combination of biotin and other B vitamins.
14. Almonds are biotin-rich food: We highly recommend eating a few almonds every single day. These small nuts are ram-packed full of health benefits and trace minerals. These contribute to a strong and healthy body, especially in protecting the brain and the heart.
15. Spinach: It is important to be consuming lots of leafy greens on a daily basis. Spinach contains one of the highest biotin levels in the cruciferous vegetable family. You can freeze spinach to use whenever you wish and this will not affect its biotin levels.
16. Natto: This is a Japanese form of fermented soybeans and contains biotin along with lots of vitamin K2. these can work together in the body to make more energy in the mitochondria and at the cellular level.
As you can see there are many foods that you can eat to boost your biotin levels on a daily basis. We do not recommend taking biotin supplements as it should be part of the complex of B vitamins which work together in nature. Biotin supplements alone can have side effects, so stick to taking nutritional yeast if you want to bulk up on this nutrient. Deficiencies can cause rashes on the skin, brittle nails, heart problems and even make you depressed, so ‘s important to get this into your diet. Remember that eating a mixture of whole foods is the best way to get all of the different nutrients that we recommend in these videos. Processed foods like refined flour, sugar, bread, cakes, and biscuits are not a whole source from nature, which is why they cause health problems down the line. Natural foods provide complex formulations of minerals, vitamins and phytonutrients which the body is adapted to using.