Biotin, also known as vitamin H, is a B-complex vitamin that is essential for the growth and maintenance of healthy skin, hair, and nails. It plays a crucial role in the production of keratin, a protein that makes up the structure of nails and hair. Biotin deficiency can cause brittle nails, hair loss, and skin rashes. Consuming biotin-rich foods can help improve nail growth and promote overall health. However, it's important to note that biotin supplements should only be taken under the guidance of a healthcare provider, as high doses of biotin can interfere with certain laboratory tests.
Here are six biotin-rich foods that can help improve nail growth and overall health:
Eggs: Eggs are an excellent source of biotin. One large egg contains about 10 micrograms of biotin. Eating eggs regularly can help improve nail strength and promote healthy hair growth.
Almonds: Almonds are packed with biotin and other nutrients that are essential for nail and hair health. A quarter cup of almonds contains about 15 micrograms of biotin.
Sweet potatoes: Sweet potatoes are a great source of biotin and other vitamins and minerals that are important for nail growth. A single medium-sized sweet potato has approximately 2.4 micrograms of biotin.
Salmon: Salmon is a nutrient-dense food that is rich in biotin, omega-3 fatty acids, and other essential nutrients. A 3-ounce serving of salmon contains about 5 micrograms of biotin.
Spinach: Spinach is a leafy green vegetable that is loaded with biotin and other vitamins and minerals that are important for nail health. One cup of spinach contains about 7 micrograms of biotin.
Avocado: Avocado is a nutritious and tasty fruit that is abundant in biotin and various other essential nutrients. A single medium-sized avocado has around 2 micrograms of biotin.
