Biotin, sometimes referred to as vitamin B7, is one of the vitamins in the B complex family. Your body can turn the protein, fats, and carbohydrates you eat into glucose, which provides you with energy, if you get enough biotin from your diet. Biotin, also referred to as vitamin H, is a water-soluble vitamin. But typically, the body doesn't store it. Therefore, you need to eat it often to keep your levels in check. It is also necessary for your body to produce keratin, a specific type of protein that is found in your skin, hair, and nails, which aids in preventing hair fall and chipping nails.

In order to avoid dryness, breakage, dandruff, and hair loss, our hair in particular requires extra attention. Here are some foods high in biotin that can be included in your winter diet to reverse hair fall and strengthen nails :

Liver

A person's intake of biotin can be increased by including liver in their diet. About 31 micrograms (mcg) of biotin can be found in a 3-ounce portion of cooked beef liver. Kidney and other organ meats are also excellent sources. While some meats are reasonably rich sources of biotin, some have lower levels. For instance, a cooked hamburger patty and a 3-ounce pork chop both contain almost 4 mcg. A deck of cards is roughly the size of a 3-ounce portion of meat. Iron can also be found in the liver. Learn why humans require iron here.

Spinach

Biotin and other vital elements are abundant in this leafy green. You can increase your intake of biotin and improve your general health by including spinach in your diet as a side dish, in smoothies, or in salads. Spinach can be sautéed with garlic to make a delicious side dish, blended into smoothies, or used as a foundation for salads.

Seeds and nuts

Biotin is abundant in nuts like peanuts, walnuts, and almonds as well as seeds like chia and sunflower seeds. These meals also provide protein, vitamin E, and healthy fats that help maintain the skin's suppleness and nourish the scalp. You can greatly increase your intake of biotin by including a handful of nuts or seeds in your regular diet.



Meat and seafood

One of the best sources of protein and biotin is thought to be lean meats and seafood. Beef, turkey, hog, and red meat also have adequate levels of biotin. Sardines and salmon are great choices for anyone seeking low-fat biotin supplements.

Sweet potatoes

Sweet potatoes are a wonderful source of biotin in addition to being a tasty and adaptable food. They include a lot of beta-carotene, which the body transforms into vitamin A to promote cell renewal and skin health. A delicious method to raise your biotin levels is to eat roasted sweet potatoes or sweet potato fries. Eating meals high in vitamins and minerals, like beta-carotene and biotin, helps to keep skin healthy.

Eggs

A great source of biotin is eggs. One of the easiest things to include in your diet is an egg, which has roughly 10 micrograms of biotin. For a healthier and more delicious breakfast, add boiled eggs and an omelet.