If you’re wondering why your skin is becoming duller day by day, then you may not know the root cause. Apart from maintaining the skin externally, the most important thing is to supply yourself internally with enough nutrients. One such vital nutrient for healthy skin is biotin.
Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble B vitamin that plays a crucial role in maintaining healthy skin. It is often referred to as a "beauty vitamin" that supports the formation of essential fatty acids, which are integral components of healthy skin cells. When you consume enough biotin in your diet, your body can convert the protein, lipids, and carbohydrates into glucose, which gives you energy.
Moreover, the body does not usually store biotin. Thus, it is essential to consume it frequently. Biotin aids in the production of collagen and elastin, which are crucial for maintaining the skin's elasticity and suppleness.
Now, if you are thinking about what to eat to include biotin in your diet, we have listed foods for you. Although the market is buzzing with biotin supplements, from gummies to tablets and powders, it is important to supplement your diet with biotin-rich foods for healthy and glowing skin. Take a look:
- Almonds
Almonds are excellent snacks and a great source of biotin. Besides, they are rich in omega-3 fatty acids and monounsaturated fats, which lower inflammation and improve heart health. They are rich in skin-nourishing healthy fats and antioxidants. Being a good source of Vitamin E, which is an antioxidant, it protects the skin from damage caused by free radicals.
- Eggs
Eggs are rich in B vitamins, protein, iron, and phosphorus. Biotin is especially abundant in egg yolks. Due to egg yolk’s high concentration of B vitamins, cooked eggs are a good source of biotin. Regular consumption of eggs contributes to radiant skin.
- Sweet Potatoes
This nutrient-rich root vegetable has an abundance of biotin in it. They also have beta-carotene and vitamin A, which are vital for keeping skin healthy. Sweet potatoes are a good option for bright skin owing to the presence of Vitamin A, which encourages cell turnover and helps the restoration of damaged skin.
- Salmon
Salmon is rich in omega-3 fatty acids like other fatty fish and is highly regarded for its ability to alleviate inflammation. This fish is a good source of biotin, supplying 5 mcg per 3-ounce serving. Omega-3 fatty acids help reduce inflammation and maintain skin hydration. Salmon can also help with skin texture improvement.
- Legumes
Peas, beans, and lentils are some of the legumes that are rich in protein, fibre, and a variety of minerals. Among these, protein and soybeans are the richest sources of biotin.