Biotin is a water-soluble vitamin belonging to the B complex vitamins category. Biotin is
essential for cellular metabolism and is used to convert food for use as energy.

Healthy biotin levels are apparent in someone with thick, healthy hair, strong nails, and glowing skin. Thinning hair and hair loss are usually one of the first symptoms of a biotin deficiency.

Your hair is made from keratin, a type of protein, and it forms when biotin and cell enzymes react. This is why getting adequate biotin is beneficial for encouraging hair growth. There are many ways you can increase the levels of biotin in your body. Natural biotin- enhanced hair care products and supplements are a good choice, but it’s just as important to consume biotin through dietary sources.

These foods are rich in biotin:


Egg yolks are a rich source of biotin. When an embryo is developed, biotin aids in
development which is why eggs are an excellent – and delicious – source of this vitamin.
However, when eating eggs for biotin, always make sure that egg yolks are cooked well
before consumption.

Sunflower seeds

Eating a handful of sunflower seeds is a great snack that will give you a
generous dose of biotin. A hundred grams of sunflower seeds contain 66MCG of
biotin. Sunflower seeds are also rich in antioxidants, high in magnesium, and heart-healthy.


Cruciferous vegetables, most especially cauliflower, are packed with biotin and other healthy nutrients that are good for hair and skin. One serving of cauliflower provides 5% of your daily biotin requirements. Cauliflower makes for a great raw snack with herbs and seasonings, but it can also easily be integrated into other recipes that you enjoy.


If you love cheese, here’s some good news: modest servings of cheese contains
biotin. Studies show that Camembert and blue cheese contain the highest biotin levels
compared to other kinds of cheese; American cheese and cheddar follow close behind. But
if you’re eating cheese to supplement your diet with biotin, why not make it healthy for the
rest of your body too? Opt for healthier, low-fat, reduced-fat varieties when possible.

Sweet potatoes

The humble sweet potato is a rich source of biotin. As an added plus,
sweet potatoes also contain high levels of beta carotene which can give you an added
boost for stronger, healthier hair. Beta carotene converts to vitamin A when consumed,
which is used for cell growth in your hair. Mashed or roasted sweet potatoes are healthy,
delicious, and will give you your needed biotin boost.

While a biotin deficiency is rare, it never hurts to consume more biotin through dietary sources. A healthy, biotin-rich diet combined with using biotin-containing hair care products will help you achieve the strong, healthy hair you deserve.


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