Biotin is a nutrient found in many foods that promote healthy hair, skin, and nails. Getting enough biotin can also mean an increased metabolism and balanced blood glucose levels.
Biotin is necessary to build healthy fats in the skin. These fats keep the skin supple and moist, and when they are gone, the skin becomes flaky and irritated. The same is true for hair and nail health.
Luckily, many foods are filled with biotin so it should be no problem to reach your daily recommended level.
Here are some of the top foods for biotin levels:
Mushrooms - Serving: 100 grams, 38 cal, 19% RDA of Iron
Avocado - Serving: 100 grams, 160 cal, 485mg of potassium
Swiss Chard - Serving: 100 grams, 19 cal, 100% RDA Vitamin A
Eggs - Serving: 100 grams, 155 cal, 13g protein
Salmon - Serving: 100 grams, 208 cal, 20g protein
Sunflower Seeds - Serving: 100g, 584 cal, 81% RDA magnesium
Peanut Butter - Serving: 100 grams, 589 cal, 24g protein
Cauliflower - Serving: 100g, 25 calories, 80% RDA of Vitamin C
Berries - Serving: 100g, calories vary, rich source of vitamins
Almonds - Serving: 100g, 576 calories, 72% RDA of calcium