9 foods to eat if you want healthier skin, hair and nails

You’ve probably heard of biotin in the hair background, healthy skin and nails. And that’s exactly what the nutrients provide. “Biotin is one of the B vitamins (B7) and it’s what your body uses to metabolize fats, carbohydrates, and amino acids,” says Melissa Koller, a Health coach in integrative nutrition. Since biotin has metabolic functions, it helps transform the the food we eat into energy so that our body can function efficiently.

And there’s another reason it’s such a powerhouse. “It is also involved in gene regulation and cell signaling and may contribute to healthy hair, skin and nails given its role in the production of the protein keratin,” explains Meredith RofheartMS, RD, Registered Dietitian at Culinary Health.

So yes, you’ll want to make sure you’re getting enough biotin if you want your hair, skin and nails to thrive.

Fortunately, it’s relatively easy to get enough biotin through your diet, although Rofheart says some populations, such as breastfeeding women and those with a rare genetic enzyme disorder called biotinidase deficiency, may have struggling to get the recommended amount. “Biotin deficiencies are very rare. Most people with a varied diet will have no problem meeting their biotin needs,” says Claire VirginRDN, MS, CDN, a Registered Dietitian with Rooted well-being, a private practice dedicated to women’s health. “However, alcoholism can increase the risk of biotin deficiency because alcohol blocks the absorption of biotin. Eating raw egg whites regularly can also increase the risk of deficiency. Raw egg whites contain a protein called avidin, which blocks the absorption of biotin.”

Virga adds that adults are recommended to consume 30 micrograms of biotin per day, while breastfeeding women may need 35 micrograms per day. “Although biotin requirements do not increase during pregnancy, lower biotin levels are common in pregnant women because the body breaks down biotin more quickly during pregnancy,” she says. “This is one of the many reasons why all pregnant women should supplement their diet with a high-quality prenatal supplement, in addition to eating a varied and balanced diet.”

As for how you can tell if you’re deficient in the vitamin, Rofheart says it’s a bit difficult to assess for several reasons: there’s a lack of accurate test markers, it’s not produced by the body naturally , and it is a water-soluble vitamin, so it is not stored in the body for very long.

There are, however, a few signs to watch out for. “Although symptomatic biotin deficiency is very rare, signs of a deficiency include thinning hair and hair lossbrittle nails, conjunctivitis, and a scaly red rash around body openings (mouth, nose, etc.),” ​​Virga says. If you notice these symptoms and think you’re biotin deficient, you can talk to your doctor about see if it’s a deficiency or signs of something else.

And when it comes to those biotin supplements you’ve probably seen all over the place – there are so many varieties available – you’ll want to tread carefully. Every expert we spoke to said it’s best to start with your diet, especially since there are so many foods that contain the vitamin.

Virga says it could be a waste of money to add biotin supplements to your routine if you don’t really need them. “There is no research to support that there are any benefits from taking a biotin supplement in people receiving adequate amounts of biotin in the diet,” she explains. “Biotin is a water-soluble vitamin, so we don’t store it in the body. Any excess we take in from food or supplements is passed out in our urine. Of course, if someone has a true deficiency in biotin, focusing on eating biotin-rich foods while taking a biotin supplement may help improve symptoms.”

But if you decide to go complementary course, you’ll want to be careful about how much you consume. Koller warns that taking too many biotin supplements can cause stomach upset or even skin problems.

If you want to kickstart your diet with biotin-rich foods, take a look at some great nutrient sources below.

1. Eggs

Rofheart says eggs are an excellent source of biotin since the yolks are particularly rich in biotin and other B vitamins. And Virga adds that egg yolks also contain Vitamin Dwhat is important immune boosting nutrient not found in many foods.

vital farms Large Grade A Eggs, 12 units ($6)

2. Meat

The nutrient can also be found in animal sources like hamburger meat and pork, Rofheart says.

3. Nuts

“Most nuts and seeds provide a healthy dose of biotin,” says Virga. “Walnuts are an exceptionally good source of biotin, containing 9.5 micrograms per serving.” Koller suggests adding raw nuts for crunching to your oatmeal or salad or having them as a midday snack.

happy belly Nut ($14)

Virginia Dinner Unsalted Virginia Peanuts ($20)

4. Nutritional yeast

Bragg nutritional yeast ($6)

Koller suggests sprinkling nutritional yeast on your foods for a biotin boost.

5. Sunflower seeds

Virga says sunflower seeds are another great source — a quarter cup of them provides about 2.6 micrograms of biotin.

Terrasoul Superfoods Sun-flower seeds ($13)

6. Salmon

“Salmon is truly a superfood! A three-ounce serving of salmon contains 5 micrograms of biotin in addition to fighting inflammation omega-3 fatty acidsvitamin D and selenium,” says Virga.

Whole Foods Market Farm Raised Atlantic Salmon Fillet ($11)

7. Mushrooms

“Adding more mushrooms to your diet is a great way to get more biotin,” says Virga. “I love using mushrooms in herbal dishesbecause they offer a meaty texture and flavor and are packed with nutrients. »

Costs Organic Whole Baby Bella Mushrooms ($2)

8. Lawyers

“Avocados are a good source of biotin, healthy fats, and vitamin E, making them a great option for anyone looking to boost their skin health,” says Virga.

Whole Foods Market Grand Haas Lawyer ($2)

9. Sweet potatoes

And Virga says sweet potatoes are one of the best plant sources of biotin. They are also an excellent source of beta-carotene, a nutrient that promotes healthy skin.

Whole Foods Market Organic Garnet Sweet Potatoes ($2)

Next, Nutritionists Say These Iron-Rich Foods Give You Healthy Skin, Hair, and More

This article originally appeared on The Thirty

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Patricia J. Callender