7 Power-Packed Biotin Foods for Radiant Skin, Strong Hair, and Overall Health

Biotin, also known as vitamin B7, plays a crucial role in supporting healthy hair, glowing skin, and strong nails while also aiding metabolism and overall well-being. Since the body does not store biotin for long, regularly consuming foods rich in this essential vitamin can help maintain optimal levels. Fortunately, biotin is naturally found in a variety of delicious and nutritious foods.

Here are seven of the best natural sources of biotin to include in your diet for improved health and vitality.

1. Eggs
Eggs are a fantastic source of biotin. A single large egg contains around 10 micrograms of biotin, making it one of the easiest and most accessible ways to add biotin to your diet.

2. Nuts and Seeds
Nuts like almonds, peanuts, and walnuts, along with seeds such as sunflower and flaxseeds, are loaded with biotin. These make a great snack while offering essential nutrients for healthy hair and skin.

3. Salmon
Salmon isn’t just rich in omega-3 fatty acids for heart health, it’s also packed with biotin. A 3-ounce serving of cooked salmon can contribute significantly to your daily biotin intake, while adding delicious flavor to your meals.

4. Spinach
This leafy green is a great source of biotin, as well as other vitamins and minerals. Including spinach in your meals—whether in salads, smoothies, or as a side dish—can help you boost your biotin levels.

5. Mushrooms
Mushrooms, such as shiitake and portobello, are excellent sources of biotin. Adding them to dishes like stir-fries or pasta can enrich your meals with both flavor and biotin.

6. Avocado
Avocados are not only rich in biotin but also packed with healthy fats. Enjoy them in salads, sandwiches, or as guacamole to nourish both your taste buds and your skin.

7. Legumes
Legumes, including lentils, are a great source of biotin. For example, 100 grams of cooked lentils provide around 2-3 micrograms of biotin. They’re a perfect addition to soups, salads, and other hearty dishes.

Including these biotin-rich foods in your diet can contribute to better skin, hair, and overall health.