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Biotin is a water-soluble vitamin and a vital nutrient. Also called vitamin H, it is part of the B complex group of vitamins, biotin helps change food into fuel for the body. The word “biotin” is derived from the ancient Greek word “biotos,” meaning “life” or “sustenance.”

Biotin, helps keep your skin, hair, eyes, liver, and nervous system strong and healthy. Biotin is also a vital nutrient during pregnancy, as it’s important for embryonic development. 

Our body needs biotin to process carbohydrates, fats, and amino acids, the building blocks of protein. Like all B vitamins, it is a water soluble, meaning the body does not stock it. However, bacteria in the intestine can create biotin.  

Eating a mixed diet can usually provide adequate amount of biotin for most people’s needs. Below are some good nutritional sources of biotin. 

1. Egg Yolk 

Egg yolk is one of the best sources of biotin. A whole, cooked egg provides up to 10 mcg. To maximize the consumption of biotin and for safety reasons, always cook eggs before eating them. Raw egg white contains a protein called dietary avidin, which blends to biotin and makes it tougher for the body to absorb it. Cooking splits the biotin from the avidin, helping the digestive tract to absorb the vitamin fully. 

2. Nuts and Seeds 

Nuts and seeds are commonly great sources of biotin, although the amount of the vitamin differs. Almonds, peanuts, walnuts, and pecans, for example, all provide biotin but there’s a difference in the values. A quarter-cup of well roasted almonds contains 1.5 mcg of biotin. A quarter-cup of roasted sunflower seeds comprises of 2.6 mcg.

3. Sweet Potatoes 

Sweet potatoes are very rich in biotin. A half-cup of well-cooked sweet potato contains about 2.4 mcg of the vitamin. Sweet potatoes are also great source of beta carotene, which the body changes to vitamin A. Vitamin A also boost skin health, as it plays a role in replacing skin cells. 

4. Avocados 

Avocados might be a great option for people who are looking to protect skin health because, nuts and seeds, avocado is very rich vitamin E. 

5. Supplements 

If a person has a deficit, a biotin supplement can boost levels in the body. You can also try andME plant-based Biotin powder that has ingredients such as Omega 3, Hair Vitamins, DHT blocker, 7 unique herbal extracts and Amino Acids that act as a building block for the hair.

Since biotin supplementation is safe for most people, trying out a hair, skin, and nail supplement will likely not cause damage.