In day-to-day life, many women are facing problems like brittle nails, and this might be due to a poor diet or deficiency of biotin and keratin. Most of the time, in public places, your colleague has beautiful nails, and you end by asking the reason behind beautiful nails. In the reply you will get, it’s natural. Sometimes, having beautiful nails can be natural, but in most cases, they consume biotin and keratin-rich foods. Those who do not have beautiful nails can achieve them by eating food and care. Also, in the market, several Biotin Gummies For Hair, Skin, And Nails For Women are available that will deliver the required amount of nutrition for your nails. In this blog, we are going to discuss the foods. Let’s get started.
Biotin rich food
Egg
A full egg is loaded with vitamin B, iron, phosphorus, and protein, especially yolk is a good source of biotin. Nearly 50 grams of cooked eggs contain approximately ten mcg of biotin, which is 33% of the daily value. Egg white is rich in protein, and this protein further breaks down into amino acids. Among these, keratin is present, which is further used by your body to repair damaged nail tissues and boost its health.
Legumes
Legumes (such as beans, peas, and lentils) are rich in protein, fiber, and numerous micronutrients. Some of the richest sources of this are peanuts and soybeans. In one ounce (approx 28 grams), roasted peanuts contain five mcg of biotin, which is equal to a daily value of 17%. Legumes are typically boiled and are used as salads and entrees.
Nuts and seeds
Nuts and seeds are a great source of proteins, unsaturated fat, and fiber. It is also rich in biotin, but the amount present can vary. If you consume 20 grams of roasted sunflower seeds, 2.6 mcg of biotin is present, which is 10% of the daily value. Nuts and seeds can be enjoyed roasted raw by mixing them into salads or other dishes.
Sweet potatoes
Sweet potatoes are a family of potatoes that is loaded with vitamins, fiber, minerals, and antioxidants. This is one of the best sources of biotin. Sweet potatoes can be consumed baked, boiled, or mashed and added into veggie burger patties.
Mushrooms
Mushrooms offer several health benefits, including nutrient-rich fungi. Biotin present in mushrooms protects them from predators and parasites in the wild. Around 120 grams of mushrooms contain 2.6 mcg, which is approximately 10% of the daily value.
In conclusion, taking the right amount of biotin daily will help you improve your nail health. But it is a little difficult for those who have a busy lifestyle. For them, Biotin Gummies For Hair And Nails are available.
