Lifestyle Desk: Keratin is important for hair growth and strength, but biotin can multiply its effectiveness. Biotin is also essential for skin nutrition and nail beauty.

Biotin

Biotin is vitamin B-7, also known as 'vitamin H' and is an important vitamin of the B-complex group. Biotin is essential for the body in addition to enhancing the beauty of skin, hair and nails.

It aids digestion and helps maintain the function of the nervous system, liver and kidneys. Biotin is obtained from daily food.

A source of biotin

Banana: Banana is effective in the problem of premature hair growth and hair fall. Every 100 grams of banana contains 0.3 micrograms of biotin, which strengthens hair roots.

Eggs: An egg contains about 10 micrograms of biotin, which is mainly found in the egg yolk. It is rich in protein and minerals, which protect the health of skin and hair.

Nuts: Various nuts like almonds, cashews, peanuts contain adequate amounts of biotin.

Seeds: Various seeds like pumpkin, beans, gram seeds are rich in biotin.

Cauliflower: Cauliflower is known as a versatile biotin source. It is readily available, tasty and can be easily used in various recipes and dishes.

Spinach: Every 100 grams of spinach contains about 3.5 micrograms of biotin. It protects hair and skin health and increases body strength.

Avocados: Each avocado contains two to six micrograms of biotin.

It contains vitamins E and C, which improve skin and hair health.

Sweet potatoes: Sweet potatoes are also rich in biotin nutrients. It contains beta carotene and vitamin A, which help in keeping the skin healthy.

Fish: Fish is a good source of omega-3 fatty acids, which keep skin healthy and reduce inflammation.

Mushrooms: 100 grams of mushrooms contain about seven micrograms of biotin, which is beneficial for hair, skin and nails.

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Eating too much sweet, fried and spicy food can have a negative effect on the skin and hair. Therefore, a balanced diet is essential to ensure adequate supply of biotin in the body without supplements.

advised

Israt Jahan Doreen

Nutrition and Diet Consultant

Life Care Medical Center