Biotin is essential for maintaining healthy hair, skin, and nails, while also playing a critical role in energy production and metabolic health.
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Food is truly the holy grail of wellness. From glowing skin to gut health, and even something as seemingly mundane as strong nails or luscious hair, what we eat plays a critical role in how we look and feel. In the world of nutrients, biotin, also known as vitamin B7, doesn’t always get the spotlight, but it should.
Biotin is not only essential for maintaining healthy hair, skin, and nails, but it also supports energy production and metabolic health.
For South Africans looking to naturally boost their beauty and energy levels, let’s explore what biotin is, why it’s so vital, and five everyday foods that can help you meet your biotin needs.
What is biotin, and why is it important?
Biotin, part of the B-complex vitamins, is a water-soluble vitamin. This means our bodies don’t store it, so we must get it from the foods we eat.
Research shows that biotin plays a key role in converting the food we eat, whether it’s fats, proteins, or carbs, into usable energy. Biotin’s most well-known benefit is its role in strengthening keratin, a protein that makes up hair, skin, and nails.
But biotin is more than just a beauty booster. It also supports nervous system function, helps regulate mood by assisting neurotransmitter activity, and even promotes healthy fetal development during pregnancy.
Belonging to the B-complex vitamins, biotin is a water-soluble vitamin, meaning our bodies cannot store it, hence, we must obtain it from our diet.
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Why focus on biotin-rich foods?
While biotin deficiencies are rare, they can happen, especially for those on restrictive diets or individuals with metabolic disorders like type 2 diabetes. Symptoms of low biotin levels include thinning hair, brittle nails, dry skin, and even fatigue.
Fortunately, there’s no need to rely solely on supplements. Many everyday foods are packed with biotin and can naturally enhance your health.
Biotin supports nervous system function, helps regulate mood by assisting neurotransmitter activity, and even promotes healthy fetal development during pregnancy.
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Below, we explore five biotin-rich foods that are as delicious as they are beneficial.
1. Salmon
If you need another reason to love salmon, its biotin content puts it at the top of the list for hair and energy health. Salmon is also packed with omega-3 fatty acids, which support heart health, brain function, and reduce inflammation.
Research indicates biotin is instrumental in converting the foods we consume, fats, proteins, and carbohydrates, into usable energy.
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2. Egg yolks
Biotin content: 10 mcg per egg. Egg yolks may have been demonised in the past for their cholesterol content, but they’re nutritional powerhouses. Alongside biotin, egg yolks are rich in choline, which supports brain health, and vitamin D, crucial for bone health and immunity.
3. Sweet potatoes
Sweet potatoes are not just a staple of South African cuisine, but also a gorgeous, nutrient-packed root vegetable. Their bright orange colour is due to beta-carotene, a precursor to vitamin A, which promotes glowing skin and good vision.
The fibre in sweet potatoes also supports gut health and helps regulate blood sugar levels, making them a perfect choice for sustained energy.
Biotin deficiencies are rare, they can occur, particularly in those adhering to restrictive diets or individuals with certain metabolic disorders, such as type 2 diabetes.
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4. Sunflower seeds
Sunflower seeds are tiny, crunchy treasures packed with nutrients. Alongside biotin, they’re rich in healthy fats, magnesium and vitamin E, all of which support nerve function, heart health, and glowing skin.
biotin deficiencies are rare, they can occur, particularly in those adhering to restrictive diets or individuals with certain metabolic disorders, such as type 2 diabetes
Image: Miguel Á. Padriñán/pexels
5. Beef liver
Beef liver might not be the most glamorous food, but it’s one of the most biotin-rich options available.
A single serving provides more than 100% of your daily biotin needs, making it a nutritional powerhouse. Additionally, beef liver is high in iron, which is essential for oxygen transport and energy production. How much biotin do you need?
The average adult needs around 30 mcg of biotin per day, according to health experts. Most people meet this requirement through their diet, but if you’re experiencing symptoms like brittle nails or thinning hair, it may be worth paying closer attention to your intake.
Biotin isn’t just about aesthetics. Its role in metabolism, energy production, and brain function makes it a key nutrient for overall wellness.
The old saying “you are what you eat” couldn’t be more accurate.