Biotin based foods are increasing in demand as the desire for hair, skin, and nail health becomes more known. Biotin, or vitamin B7, is a vitamin that helps your body convert food to energy. It also helps in producing keratin, the major protein that keeps your hair, skin and nails healthy. When your system has enough biotin, it can help you have stronger hair, healthier skin and more vibrant nails.
The best part is you don’t always have to take tablets for biotin. Nature has already provided vitamin K in many of the simple, everyday foods we eat. Eggs, Nuts seeds, lentils chickpeas rajma sweet potatoes oats whole wheat mushroom green leafy vegetables etc are few of biotin rich foods. These foods not only give you biotin, they also supply protein, healthy fats, iron, fiber and other vitamins and minerals crucial to good health. So, when you consume biotin laden foods, you are doing a huge favor to your entire body and not just your luscious hair.
Biotin deficiency is uncommon, but as with other vitamins and nutrients, low intake over a long period or a poor diet can have an impact on your hair and skin. You might see more hair breakage, have weaker nails or dull skin. In this case, good idea to check your diet and add more sources of biotin. Instead of finding quick fixes, the solution to a balanced plate, with dal, vegetables, whole grains and seeds and nuts is a much better way to go in the long run.
So in this post or blog, when you are reading about biotin rich foods do not complicate it: you just need to think how to include these foods in your diet. Over weeks and months, this consistent natural intake can contribute to healthy hair, glowing skin, strong nails and better energy on a daily basis - safely and sustainably.
What Is Biotin?
Biotin is a water-soluble B-complex vitamin, also known as vitamin B7 and formerly also referred to as vitamin H or coenzyme R. It is involved in a wide range of metabolic processes, both in humans and in other organisms, primarily related to the utilization of fats, carbohydrates, and amino acids. It’s also critical to the structure of keratin, which is the primary protein that structures your hair, skin and nails.
Since protein is the building block of hair, some have proposed that if taken internally as a supplement, biotin can lead to healthier hair. But the functions behind it are more than skin-deep:
- Supports energy metabolism
- Supports normal functioning of the nervous system
- Contributes to the maintenance of normal skin and mucous membranes
- Supports the health and growth of hair and nails
Biotin is also a water-soluble nutrient, so you don’t store excess amounts of it in your body. You need to get it regularly in your diet. The good news is that since even low levels of biotin from various foods can accumulate over the course of a day, you should get all that you need if your diet offers some variety.
Biotin deficiency is unlikely in healthy individuals, but inadequate uptake or absorption over time could lead to symptoms such as:
- Hair thinning or brittle hair
- Weak, brittle nails
- Dry or scaly skin
- Fatigue or low energy
Better long-term results may be supported by continual self monitoring along with consuming a high-quality diet as a biotin source, which is likely more effective than taking pills alone.
Why Biotin Is Linked to Hair, Skin and Nail Health
What makes biotin so closely tied to beauty is its role in the production of keratin. Keratin makes up the main structural component of hair shafts, the outer layer of skin and nails. When you are getting enough biotin, and your nutritional status is great, it can help to:
- Stronger and less brittle hair strands
- Enhanced hair structure for fuller looking healthy hair over time
- Also for healthier and stronger nails less likely to chip or break
- A smooth skin and better-functioning barrier
But two things need to be stressed:
1. Biotin is not a magic cure
There are a variety of reasons you might suddenly see it all over the drain, and not all of them are directly related to your scalp: genetics, hormones, thyroid issues, low iron levels, crashing stress or a lackluster-coloring job can all cause hair fall, dull skin and weak nails. Biotin is only part of the puzzle.
2. Biotin in conjunction with a good overall diet is an effective supplement
Not only hair growth, but skin health also depends on protein, iron, zinc, omega-3 fats, vitamin A,D,E,C and total calorie intake. So it won’t see it if you’re just staring at biotin alone without paying attention to the other nutrients.
That’s why focusing on a food-first approach, rich in many biotin-containing and other nutrient-dense options, is a wise base.
How Much Biotin Do You Need?
Exact recommended amounts may differ from country to country, but in a healthy adult population, intakes between 25–30 micrograms (mcg) per day of biotin seem to be sufficient. Most people can get this amount easily from a healthy diet that includes eggs, nuts and seeds, legumes and whole grains.
Since biotin is water-soluble, excess amounts from such foods are generally excreted in urine. Complications tend to arise most from very high supplement dosages taken without a doctor's advice, not food.
There’s no need to account for every microgram of biotin for most people. Rather, is not:
- Eat a varied diet
- Add in variety to the diet Add in multiple biotin rich foods during week
- Prioritize base nutrition (appropriate calories, better protein and healthy fats)
Top Biotin Rich Foods (Veg and Non-Veg)
Biotin is found in many common foods. By eating a variation of these biotin foods, you can help to naturally support healthy hair, skin, nails and energy. Read Best foods for a protein rich diet > The following is a detailed list of the best sources (vegetarian and non-vegetarian) that can be included in your Indian or global style diet.
1. Eggs (Especially Egg Yolks)
Biotin Rich Foods #1: Eggs The most common biotin rich food. The yolk contains the greater portion of biotin and the white is a valuable source of high-quality protein.
Key benefits:
- High content of biotin for strengthening keratin strucutre on hair and nails
- Quality protein for repair and growth
- Also contains vitamin A, vitamin D, choline and iron
How to include:
- Boiled eggs with breakfast
- Masala omelette with vegetables
- Anda bhurji or egg curry with less oil involved
Never eat eggs undercooked or raw. Raw egg whites have avidin, a protein that binds biotin and makes it harder to absorb. Avidin is destroyed by cooking.[3] Biotin is bound to avidin in raw eggs, and only 50% of the biotin intake of cooked eggs comes from biotin itself.
2. Nuts and Seeds
Nuts and seeds are easy on the go snacks that are nutrient-dense and are significant biotin foods especially for those following vegetarian or vegan diets.
Good options:
- Almonds
- Walnuts
- Peanuts
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseeds
Nutritional advantages:
- Give biotin with vitamin E, good fats and plant protein
- Support the circulation in our scalp, and also protect from the cell structure busters called antioxidants
- Support of skin elasticity and nail strength
How to include:
- A few bits of mixed nuts and seeds as a between meal snack
- Throw in some chia or flax to smoothies, dahi (curd), oats or porridge.
- Add a few sunflower or pumpkin seeds to your salads, poha or stir-fried veggies.
3. Legumes: Lentils, Chickpeas, Beans and Soy
Beans are some of the cheapest and most accessible sources of biotin, and Indian food is full of them!
Examples:
- Lentils (masoor, moong, toor, urad)
- Chickpeas (chole)
- Kidney beans (rajma)
- Black-eyed peas (lobia)
- Soybeans, soy chunks and tofu
- Peanuts (also considered a legume)
Nutritional advantages:
- Include biotin with protein, iron, zinc, and fiber
- Nourish hair growth and repair with amino acids and key minerals
- Helps support energy levels and a healthy digestive system
How to include:
- Daily dal for lunch or dinner
- Rajma, chole or lobia curry with rice and roti
- Sprouted Kala chana mixed salad with vegetables and lemon
- Roasted chana or peanut chaat for a protein-rich snack
- Tofu or soy chunks in curry, stir fry or pulao
4. Sweet Potatoes
Sweet potatoes (shakarkandi) are not only naturally sweet, they’re filling and loaded with beauty-enhancing nutrients.
Why they are valuable:
- Provide biotin
- Rich in beta-carotene (pro-vitamin A), supporting skin and scalp health
- Source of fiber and potassium
How to include:
- Sweet potato chaat, boiled or roasted with lemon and mild spices
- Sweet Potato Tikkis for snacking or a starter
- Added soups, stews like mixed vegetable curries
Sweet potatoes are incredibly useful for when you need foods high in biotin that protect the skin, scalp and digestion.
5. Whole Grains: Oats, Whole Wheat, Brown Rice and Millets
Whole grains provide relatively small but meaningful amounts of biotin and since they often serve as the base of most meals, whole grains contribute to daily intake.
Examples:
- Oats
- Whole wheat (atta)
- Brown rice
- Barley
- Which Millets (jowar, bajra, ragi, foxtail etc.)
Nutritional advantages:
- Include biotin as a component of a B-complex formulation
- Provide fiber to help with digestion and blood sugar control
- Provide minerals such as magnesium and iron that support the health of hair, skin- indirect benefits.
How to include:
- Porridge/ overnight oats of oats with nuts and fruits
- Use whole wheat / multigrain atta instead of maida refiend flour.
- Cook millets as part of khichdi, upma, dosa, idli or roti
- Opt for wholegrain (brown) rice over white polished rice if available
6. Mushrooms
Mushrooms are an all-rounder and a solid plant-based source of Biotin.
Why they help:
- They have biotin in them, alongside other B vitamins
- Supply minerals like copper and selenium that aid antioxidant function
- Calorically lean yet plenty flavorful, so versatile and can be thrown into many dishes
How to include:
- Stir fried mushroom with onions, capsicum and mild spices
- Mushroom masala, with roti or rice
- Mushrooms thrown in the pasta, noodles, fried rice or soup
For vegetarians and vegans, mushrooms also make a great addition to the diet of biotin containing foods while adding support for immunity and general health.
7. Leafy Greens: Spinach and Other Green Vegetables
Leafy greens such as spinach (palak), fenugreek leaves (methi), amaranth (chaulai) and mustard greens (sarson) contain not very high but decent amounts of biotin.
Nutritional advantages:
- Give biotin, iron, folic acid and vitamin C
- Supports the formation of red blood cells and oxygen to the scalp
- Provide antioxidants to protect skin and hair from everyday oxidative stress
How to include:
- Palak dal, palak paneer or other spinach mixed in daal
- Methi paratha or methi thepla
- Sauteed Greens This is my favorite as a side dish for light stir-fries.
- Smoothies which are green with power from the spinach, fruit and seeds.
Biotin can also be found in good old fashion green leafy greens, which are great for other issues like low iron and eating enough fiber.
8. Avocado
Avocado is not only a healthy fruit, but also a good superfood in hair and skin care regimens.
Key benefits:
- Gives biotin to help control keratin structure
- Vitamin E and healthy monounsaturated fats abound
- Promotes skin hydration and scalp health
How to include:
-
Whole grain toast with sliced avocado
-
Sliced Vegetables with Guacamole or Whole Grain Crackers
-
Also delicious in: Salads, wraps or Buddha bowls
- Mixed in smoothies for a creamy result
A little bit on the pricer side, but avocado also a part of a biotin rich foods diet is an amazing addition to add-on, especially if you're looking at really nourishing your skin and hair.
9. Dairy: Milk, Curd and Cheese
If you consume dairy, then milk, curd (yogurt), and cheese contains a bit of biotin along with other necessary nutrients.
Nutritional advantages:
- Biotin in smaller amounts
- High quality of protein for repair and growth of body tissues
- Bones and nervous system needs calcium and vitamin B12
How to include:
- A glass of milk for breakfast or at bedtime
- Curd in lunch for better digestion and gut health
- Paneer in curries, bhurji and grilled recipes
Dairy helps with a diet built around other biotin containing foods making for a complete and supportive hair growth diet.
10. Salmon and Other Fatty Fish (Non-Vegetarian)
Fatty fish is considered one of most useful Biotin rich foods for non-vegetarians to provide wholesome nutrition for hair, skin and heart.
Examples:
- Salmon
- Mackerel
- Sardines
Nutritional advantages:
- Supply biotin and high-quality protein
- Packed with omega-3 fatty acids that help support scalp circulation while reducing inflammation
- Offer vitamin D, which is crucial for the immune system and overall well-being
How to include:
- Grilled, broiled or seared fish (preferably with little to no oil)
- fish curry light for lunch or dinner
- Fish tikka, or fish for salads and grain bowls
Eating fatty fish 1-2 times per week is an excellent addition to plant based biotin rich foods in terms of promoting your general hair and skin health.
Biotin Rich Foods for Hair Growth
Foods high in biotin for hair growth concentrate on two key things: giving strength to the structure of the hair shaft and keeping the health of its follicle at a stable level. It’s in this myriad of functions that biotin is crucial to produce keratin, the protein which hair, skin and nails are made from. By consuming varieties of foods that contain biotin naturally — along with protein, good fats, iron and other B vitamins — you’re setting the stage for healthier hair each day. This is a far more sustainable approach than relying on tablets or other quick fixes, as you are promoting good nutrition overall – not just one nutrient.
Here are some of the top biotin rich foods for hair growth
- Eggs (both the yolk and white but predominantly egg yolks): Because they are full of biotin and high quality protein, which can make your locks stronger and help repair damage.
- Nuts and seeds (almonds, walnuts, sunflower and pumpkin seeds, chia, flax): Provide biotin, vitamin E and healthy fats that can protect the scalp and hair from oxidative damage.
- Legumes (lentils, chickpeas, rajma, soy): These contain biotin, plant protein and iron and zinc that help hair growth as well as to prevent it from breaking.
- Sweet potatoes: Pair biotin with beta-carotene (the precursor to vitamin A), which promotes a healthy scalp environment.
- Leafy greens and mushrooms: Biotin is one of several nutrients, in addition to iron, folate and antioxidants that increase blood flow and nutrient reception at hair follicles.
Biotin Rich Foods Vegan: Plant-Based Hair and Skin Support
If you live a vegetarian or vegan lifestyle, have no fear — there are plenty of biotin rich foods vegan that can help support your hair, skin and nails without any animal products.
Vegan Biotin Rich Foods list
- Nuts & Seeds: Almonds, walnuts, peanuts, sunflower seeds, pumpkin seeds, chia and flax.
- Pulses: Lentils, chickpeas, rajma, lobia, black eye beans, soya beans tofu and tempeh
- Whole Grains: Oats, barley, brown rice, whole wheat and millets
- Vegetables: Sweet potatoes, mushrooms, spinach, methi/ amaranth, broccoli
- Fruits: Bananas, some berries and avocados (yes, it’s a fruit) in small amounts can be excellent for brain health.
Tips for Vegan Hair Nutrition
- Pair the foods for rich biotin on vegan’s plate with plenty of proteins (dal, tofu, tempeh, soy and nuts) you’re good to go!
- Get good iron absorption from your greens and legumes, plus some vitamin C to help with that absorption.
- Add in healthy fats from avocado, nuts, seeds and plant oils to support hormone health and skin barrier.
- If you are a strict vegan, discuss B12 and vitamin D status with a healthcare provider also.
Food vs Supplements: Where Should You Start?
When it comes to boosting your biotin intake, the best approach is typically food first. Why? Biotin is found naturally in a wide range of foods but high quality, biotin rich foods provide you with more than just good-for-the-body biotin – they also give you protein, healthy fats and fiber (and iron zinc and other vitamins) that work seamlessly to support hair, skin nails and overall health. Whole grains, legumes, eggs, seeds nuts and green leafy vegetables sweet potatoes are all examples of food items in our regular Indian diet that provide biotin. When you upgrade your everyday, not only are you addressing hair growth but also supporting digestion, immunity, energy levels and long-term health.
Supplements, however, are best considered as support, not a shortcut. Biotin capsules, gummies or multivitamins have therapeutic uses in some cases — if your diet is severely restricted, if you’ve been diagnosed with a deficiency or if your doctor has recommended one. But using high-dose biotin supplements alone, and without changes in your diet, probably won’t provide the optimal long-term results. Extremely high doses may also disrupt certain blood test results, so it’s one more reason not to self-prescribe in huge amounts.
A practical approach is:
Start with food:
Ensure you’re eating plenty of biotin-rich foods in your diet and consuming enough protein, healthy fats & micronutrients daily.
Track how you feel:
Stick to your better diet for a few weeks or even a few months. Look out for improvements in energy, the condition of your hair and nails and the texture of your skin.
Add supplements only if needed:
If you’re still not red hot on all fronts after improving your diet, or if a medical professional learns of an issue per Brick, adding a well-produced supplement under guidance can come in handy.
In other words: You build your foundation with food and you supplement occasionally and as an adjunct. This balanced approach is more safe and sustainable, and much more congruent with health, than trying for quick supplementation from a pill.
Final Thoughts
Biotin is a B vitamin that supports healthy hair, skin and nails as well as energy production. But rather than home in on just pills and quick fixes, the savvies long-term move is to structure your daily eating habits around biotin rich foods, among other nutrient-dense options.
Eggs, nuts and seeds, legumes, sweet potatoes, mushrooms, whole grains and leafy greens all make excellent options. For the vegetarians and vegans among us, a diet that’s rich in biotin foods vegan (e.g. nuts, seeds, legumes, leafy greens and whole grains) can make a whole lot of difference when it comes to promoting hair and skin health from the inside out.
Beautiful hair and clear skin ultimately don’t come down to just one vitamin, after all. They’re a mirror of your general lifestyle from what you eat and how well you sleep, to how you handle stress and how gently (or not) you treat hair and skin. While opting for a colourful and balanced plate regularly, enriched with these biotin rich sources of food helps one build a robust nutritional ground that in turn aids beauty as well as health goal achievement naturally and easily long term.
