Top 10 Foods Rich in Biotin and Keratin: Deficiency, Natural Treatment

Keratin and Biotin are natural nutrients which are very essential for improving and maintaining the health of our hair, skin and nails. Biotin is also helpful in promoting the health of pregnant women. Foods Rich in Biotin should be consumed in proper amount.

It is generally advised to consume 30 to 100 micro grams of Keratin and about micro grams of Biotin per day for an adult to fulfill the requirements of the body. You can exceed or reduce the amount of Keratin and Biotin taken by your body based on your requirements.
Foods Rich in Biotin

What are Keratin and Biotin?

Keratin is a fibrous protein which is necessary for maintaining the growth and health of hair as it helps in smoothing our hair and makes it less frizzy and thus it is also used in various hair treatments. Biotin is water soluble Vitamin B which is very helpful in improving the structure of Keratin in our body and thus it helps in maintaining the health of our hair, nails and skin. Foods such as Eggs, fishes, meat, nuts and sweet potatoes which are rich sources of Vitamin B and proteins are also rich sources of Biotin and Keratin. Deficiency of Keratin and Biotin can cause you hair loss, rashes, weakening of nails and other skin disorders.

Importance of Foods Rich in Biotin & Keratin:

  • Maintains Health of Hair, Skin and Nails – Biotin and Keratin are helpful in the smoothening the hair and makes it less frizzy and also Biotin converts nutrients into energy which helps in improving and maintaining the health of skin, hair and nails.
  • Helps in promoting the health of pregnant woman – Biotin is also helpful in promoting the health of a pregnant woman as folic acid and Biotin deficiency is very common during pregnancy. Biotin also promotes the development and health of the child.
  • Prevents Diabetes – Biotin is also very helpful in regulating the blood sugar levels of our body and thus it helps in prevention of diabetes.

Apart from this Biotin is also said to be helpful in treating and preventing inflammation, improves the cognitive function of the body and also helps in maintaining the cholesterol levels of our body.

 Top Foods Rich in Biotin & Keratin:

  • Milk – Milk is one of the most commonly consumed sources of Biotin and Keratin. Milk is on of the best foods rich in biotin because 100 ml of milk can provide you 9 micro grams of Biotin. About 333 ml of Milk can fulfill your daily requirements of Biotin. Milk is also a great source of Vitamin A and proteins which are necessary for keratin synthesis.
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  • Salmon – Salmon is a highly nutritious and rich sea food source of Biotin, Vitamin A and protein (necessary for keratin). 100 grams of Salmon can provide you 5.9 micro grams of Biotin. About 510 grams of Salmon can fulfill your daily requirements of Biotin.
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  • Eggs – Eggs are also one of the most commonly eaten sources of Biotin and other nutrients such as protein and vitamin A. 1 Large Egg (50 gm) can provide you about 10 micro grams of Biotin. About 3 Large Eggs can fulfill your daily requirements of Biotin.
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  • Sweet Potatoes – Sweet Potatoes are highly nutritious vegan sources of Biotin and Vitamin A. 100 gram of Sweet Potatoes contains about 2 micro grams of Biotin, 100 gram sweet potatoes can fulfill your daily requirements of Vitamin A. About 1500 grams of Sweet Potatoes can fulfill your daily requirements of Biotin.
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  • Sunflower Seeds – Sunflower Seeds are also highly rich vegan sources of Biotin and protein. 100 grams of Sunflower seeds can provide you about 13 micro grams of Biotin. About 230 grams of Sunflower Seeds can fulfill your daily requirements of Biotin.
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  • Beef Liver – Beef Liver is a highly nutritious and highly rich source of Biotin, proteins and other nutrients. 100 grams of Beef Liver can provide you about 36.5 micro grams of Biotin. About 82 grams of Beef Liver can fulfill your daily requirements of Biotin.
  • Almonds – Almonds are a great nuts snack sources of Biotin and protein. 100 grams of Almonds can provide you about 7.5 micro grams of Biotin. About 400 grams of Almonds can fulfill your daily requirements of Biotin.
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  • Mushrooms – Mushrooms are also great vegan sources of Biotin. 100 gram of Mushrooms can provide you about 8 micro grams of Biotin. About 375 grams of Mushrooms can fulfill your daily requirements of Biotin.
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  • Yeast – Yeast is also a highly rich source of Biotin. 100 grams of Yeast contains about 131 micro grams of Biotin. About 22 grams of Yeast can fulfill your daily requirements of Biotin.
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All the foods mentioned above are healthy, easily available and are great sources of Biotin and Keratin. Biotin and Keratin are useful for maintaining and promoting the health of our nails, skin and hair and they are also very useful in preventing diabetes and inflammation. Please maintain a good amount of Biotin and Keratin in your body for good health and better lifestyle.

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