Biotin-rich foods for hair growth, strong nails: Add egg yolk, avocados, spinach and others to your daily diet

Beauty benefits of nuts and seeds: Almonds, walnuts, sunflower seeds, and peanuts are all packed with biotin. Just a small handful of nuts or seeds can give you a good boost of the vitamin (Image: Canva)

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in maintaining the health of your hair, skin, and nails. Often associated with beauty and wellness, biotin is essential for the production of keratin, a protein that strengthens hair strands and nail plates. A deficiency in biotin can lead to brittle nails, hair loss, and thinning. Incorporating biotin-rich foods into your diet can promote healthy hair and nails, offering a natural solution for those seeking to improve their appearance:

Why biotin is essential for hair and nails

Biotin helps the body convert food into energy and plays a vital role in metabolising fats, carbohydrates, and proteins. This process is key to producing keratin, which is essential for maintaining the structural integrity of hair and nails. Without sufficient biotin, your body may struggle to produce enough keratin, resulting in weakened hair and brittle nails.

Although biotin deficiency is rare, symptoms such as thinning hair, hair loss, and brittle nails can be early signs. If you are looking to support your hair and nail health, adding biotin-rich foods to your diet can be a natural and effective approach.

Top biotin-rich foods for healthy hair and nails

Incorporating biotin-rich foods into your diet is one of the most effective ways to ensure you're getting enough of this essential vitamin. Below are some of the best sources of biotin that can help improve the health of your hair and nails.

Egg yolks

Egg yolks are one of the richest sources of biotin. One large egg contains about 10 micrograms of biotin, making it an excellent addition to your daily diet. Not only are eggs versatile and easy to prepare, but they also provide high-quality protein, which further supports hair growth. To maximise biotin intake, it's important to eat the yolk as that is where the majority of the vitamin is stored.

Nuts and seeds

Almonds, walnuts, sunflower seeds, and peanuts are all packed with biotin. Just a small handful of nuts or seeds can give you a good boost of the vitamin. Almonds, in particular, are an excellent choice for healthy hair and nails due to their high biotin and vitamin E content, both of which protect and nourish from the inside out.

Sweet potatoes

Sweet potatoes are not only delicious but also loaded with biotin. A half-cup serving of cooked sweet potato contains about 2.4 micrograms of biotin, making it a great choice for boosting your intake. Additionally, sweet potatoes are rich in beta-carotene, which is converted into vitamin A, another essential nutrient for hair growth.

Salmon

Salmon is known for its high levels of omega-3 fatty acids, which promote scalp health and reduce hair thinning, but it is also a good source of biotin. A 3-ounce serving of salmon contains about 5 micrograms of biotin, supporting both healthy hair and nails. The protein and omega-3 fatty acids in salmon also provide additional benefits for overall skin and hair vitality.

Avocados

Avocados are a popular superfood and are rich in biotin. One medium avocado contains approximately 6 micrograms of biotin. Not only does this fruit help strengthen hair and nails, but its healthy fats also moisturise the skin, further enhancing its appeal in beauty regimens.

Mushrooms

Mushrooms are another excellent source of biotin, with one cup of cooked mushrooms providing up to 5.6 micrograms of the vitamin. They are also rich in antioxidants, which help protect hair and skin from environmental damage. Including mushrooms in your diet can boost both your biotin intake and your overall nutrition profile.

Spinach

Leafy greens like spinach are not only rich in iron and other essential vitamins but also contain a moderate amount of biotin. One cup of boiled spinach can provide around 0.5 micrograms of biotin. Adding spinach to your salads, smoothies, or meals will help support strong hair and nails while providing a plethora of other health benefits.