Biotin, also known as vitamin B7, is also known as vitamin H. The word H stands for Haar and Haut in German and can be translated to hair or skin. It is one of the water-soluble B complex vitamins that is involved in many metabolic processes.

Biotin's main function is to transform food into energy, and act as an enzyme for the metabolism of fat, carbohydrates and protein. Biotin plays a vital role in enhancing the health of skin, hair and nails, and promote cell growth and healthy liver functioning. Biotin is an important ingredient in many beauty products and supplements due to its amazing ability to improve skin and hair health.

How much biotin do you need daily?

Biotin deficiency can be rare, as the body only requires a small amount of this nutrient. It is found in many foods, making it easy to meet your daily requirements. The body’s biotin requirement is only 30 micrograms per day. Side effects include hair loss, dry skin, red rashes, dry eyes, skin scaling, fatigue, insomnia, and loss of appetite.

Here are some sources of biotin:

Almonds

Almonds are one of the richest sources of biotin. They are a delicious snack option – crunchy and sweet. They also contain other nutrients such as vitamin E, magnesium, and protein. One cup of almonds has 1.5 mcgs biotin. Sunflower seeds, in addition to almonds, also have a significant amount of biotin. 20g of sunflower seeds contains 2.6 micrograms biotin.

Legumes

Legumes are an inexpensive source of nutrients. There are many varieties of legumes in the market, so you can add any variety to your diet. Legumes are high in fiber, biotin and protein, as well as other essential nutrients. Peanuts and soybeans are the best sources of biotin. 28g of peanuts contain about 5 micrograms biotin, while 100g of whole soybeans contains 19.3 micrograms.

Sweet potatoes

Sweet potatoes are one of the richest sources of biotin. They contain 2.4 micrograms biotin per 125g. They are also rich in vitamins, minerals, fiber and carotenoid antioxidants, making them an excellent choice for food. It's delicious and nutritious. Sweet potatoes are great for your hair, skin and nails. A cup of sweet potatoes has 2.4 mg of biotin. They are best added to a baked sweet potato recipe.

Mushrooms

Vitamin D and biotins are abundant in mushrooms. Around 120 grams of mushrooms contain 2.6 micrograms biotin. This is 10% of the daily intake. Also, they are a good source of selenium and magnesium as well as antioxidants. They can be made into soup, sautéed and eaten as a snack. These nutrient-rich mushrooms can help reduce the risk of serious conditions such as Alzheimer's disease, heart disease, malignancies, or diabetes.

Bananas

Although the yellow fruit is often referred to as being fattening, it is actually quite nutritious and healthy. Bananas are high in fiber, carbs and micronutrients such as B vitamins, copper and potassium. One banana contains 0.2 mg of biotin.