Your diet plays an important role, along with your skincare routine, if you want naturally glowing skin and stronger, healthier hair. Biotin (Vitamin B7), a water-soluble B-vitamin, is required for maintaining your hair and skin health.
Most of us have the habit of relying on external products for hair and skin care. However, if we look around us, there are various biotin-rich foods that nature provides us with and help us achieve the desired results from within.
From legumes, dairy products, seeds and nuts, mushrooms, to sweet potatoes, there are various biotin B7-rich foods that we have covered in this blog which can naturally boost your hair and skin health.
What is Biotin?
Biotin is a water-soluble B Vitamin, and is crucial for breaking down carbohydrates, proteins, and fats into energy. It is also known as Vitamin B7 and supports healthy skin, hair, nails, and proper nervous system function. Moreover, it plays an important role in regulating gene activities and cell signalling. Our bodies cannot naturally produce biotin. That’s why we have to obtain it from dietary sources or supplements. Eggs, nuts, whole grains and seeds are some examples of biotin-rich foods.
Benefits of Biotin Consumption: What Does The Science Say
The various benefits of our daily biotin consumption are:
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Biotin consumption promotes hair growth and strengthens the hair follicles. It is achieved by enhancing the keratin production. That’s why biotin-rich foods for hair growth, like nuts, eggs, and sweet potatoes, are especially a valuable addition to your diet.
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It improves texture, skin hydration, and supports skin barrier function. Biotin-rich foods vegan options like mushrooms, spinach, and whole grains, provide plant-based support for healthy skin.
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You will witness a significant reduction in nail brittleness, making your nails stronger and less prone to splitting. You can overcome the issue by regularly consuming food items like sunflower seeds, almonds, and avocados.
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Biotin supports energy production and metabolism. It helps benefit your overall health. Once you know how to get biotin naturally, your health will start improving drastically. All you need to do is consume various foods rich in biotin. It helps ensure that your body receives sufficient amounts of B7 from natural resources.
Biotin-Rich Foods List
Including the right food rich in biotin for hair and skin can make a huge difference in your wellness journey for a long time. That’s why we at Good Monk have curated a list of top natural sources of biotin. We have focused on both vegetarian and non-vegetarian options that will boost your daily biotin intake via foods.
1. Egg Yolks
Eggs are a classic example of biotin-rich food for hair and skin. They offer 10 mcg of biotin per cooked egg. The eggs biotin content is highest in the yolk. That's why it is an ideal option for people seeking glowing skin and stronger hair.
2. Liver (Chicken/Beef)
Organ meats are one of the richest sources of biotin, with chicken liver providing over 100% value in your single serving. Even though it is not a standard option for vegetarians, it is highly effective for boosting biotin levels.
If you are a pure vegetarian, you can explore the alternative options like a multivitamin and probiotic blend from Good Monk. It is designed to fill nutritional gaps and promote holistic wellness.
3. Nuts and Seeds (Sunflower Seeds, Almonds, and Walnuts)
Sunflower seeds and almonds are excellent nuts and seeds with biotin, as they deliver 1.5-2.6 mcg per serving. They are ideal biotin-rich foods, loaded with Vitamin E and healthy fats for hair and skin nourishment.
4. Sweet Potatoes
Sweet potatoes are top biotin foods for glowing skin and hair. They provide around 2.4 mcg per half cup. The biotin present in sweet potatoes is perfectly complemented by beta-carotene for your skin and scalp health. Moreover, you can further support it by increasing your fibre intake with fibre fix for overall digestive wellness.
5. Legumes (Soybeans, Peanuts, Chickpeas, Lentils)
Legumes are leading biotin-rich foods for hair growth, and peanuts offer up to 17 mcg per 100g. They are rich in protein and are perfect for hair strength and shine. Moreover, you can complement your nutrition with juice powder from Good Monk for added vitamins and hydration.
6. Dairy Products (Cheese, Yoghurt, Milk)
Dairy products are a reliable source of biotin for glowing hair and skin. Milk and yoghurt provide 1-2 mcg per serving. Moreover, they support your gut health and skin repair. You can enhance your child’s daily nutrition with Good Monk’s Milk Mix for added probiotics and essential nutrients.
7. Salmon
This fatty fish provides around 5 mcg per 100g and is also rich in omega-3 fatty acids, which improve scalp hydration and skin elasticity.
8. Avacados
Avocados are another plant-based source, offering 3.2–4 mcg per 100g. They also provide Vitamin E and healthy fats to support skin repair.
9. Mushrooms
With approximately 5.6 mcg of biotin per 100g, mushrooms are excellent for vegans and vegetarians seeking biotin-rich foods.
10. Spinach
Spinach is a nutritious leafy green and a great plant-based source of biotin. Along with biotin, it's rich in iron, folate, and antioxidants that support both skin health and hair strength.
Top-10 Biotin-Rich Foods List
We have curated the list of top 10 biotin-rich foods to avoid any hassle for you. It consists of
|
Food |
Veg/Non-Veg |
Biotin Content (Per 100g) |
|
Peanuts |
Veg |
17 mcg |
|
Egg Yolks |
Non-Veg |
10-25 mcg |
|
Spinach |
Veg |
6 mcg |
|
Nuts and Seeds |
Veg |
1.5-6 mcg |
|
Mushroom |
Veg |
5.6 mcg |
|
Salmon |
Non-Veg |
5 mcg |
|
Chicken Liver |
Non-Veg |
4 mcg |
|
Avocados |
Veg |
3.2-4 mcg |
|
Sweet Potatoes |
Veg |
2.4 mcg |
|
Milk/Yoghurt |
Veg |
2-4 mcg |
How Much Biotin Do You Need Daily?
The recommended daily allowance for most adults is 30-100 mcg of biotin per day. The requirements can be fulfilled by consuming a balanced diet and Good Monk’s healthy drink for senior citizens.
Conclusion
Including biotin foods for Indian diet is an effective and natural way to maintain radiant skin and support hair growth. Indian diets offer a variety of options to fulfil your Vitamin B7 needs, such as spinach, dairy products, nuts and seeds, etc. are among the best biotin foods for hair growth.
Moreover, you can also try Good Monk’s orange mix, packed with real fruit, 8 vitamins and minerals, and 50% less sugar for a healthier and tastier hydration. So, are you all set? Hop on to the Good Monk and place your order today.
FAQs on Biotin-Rich Food
Which food is good for a child's growth?
Dairy products, nuts, legumes, and eggs are excellent for child growth as they provide protein, biotin, and other nutrients.
Can Biotin Improve Hair?
Biotin helps improve hair growth and strength. It enhances keratin production and promotes healthier hair.
How Much Biotin Is In 10 Almonds?
10 almonds roughly provide 0.18-0.72 mcg of biotin.
Is Biotin B12 Or B7
Biotin is Vitamin B7 not B12.
References
https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional
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Nutrition rich foods to include in your diet
About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
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