If you are a beauty conscious person, then you might have known what is meant by biotin!!

By consuming a well balanced diet not only makes us feel good but it would also make sure that our body would get the essential nutrients. For this only, the health experts suggest a well balanced diet for us. It is true that one important nutrient that is not consumed by many of us is biotin. It was mentioned by the National Institute of Health that the DV or daily value of biotin is 30micrograms per day.

What is actually biotin?

It is noteworthy that biotin is vitamin B and plays a role in our many daily activities. Point to be noted here is that biotin or vitamin H or vitamin B-7 is water soluble and it would play a role in maintaining healthy hair, nails, skin etc. Mostly, beauty conscious persons would be aware of the importance of biotin.

Our body needs more biotin is shown by these important signs

Thinning hairs:

Hair loss or hair thinning across the body can be due to the biotin deficiency. It must be noted that we could lose our hair strands due to weak hair follicles. Please take care and consume biotin to make the hair follicles strong.

Scaly rashes on body parts:

Sometimes, near the eyes, nose etc, we might get scaly rashes and this could be a sign of biotin deficiency in us. For maintaining skin health, biotin is necessary.  We could get dryness and irritation etc due to biotin deficiency.

Brittle nails:

When we do not have enough biotin then we could get brittle nails in us. As a result, nails would chip, crack and peel easily. So, please take care.

Lethargy:

Even after a full night`s sleep, if you feel dull and tired after waking up, then it could be due to biotin deficiency also. It must be taken into account that biotin would convert the food we eat into energy. When there is a lack of biotin, then our energy levels would go down and we would feel weak and lethargic.

Numbness in hands and feet:

Especially in our hands and feet, we could get a numb feeling or tingling kind of sensation. This could be due to biotin deficiency.

What foods to eat for the sake of biotin?

Sweet potatoes intake:

It must be noted that cooked sweet potatoes are delicious as well as biotin rich. By consuming one cup of cooked sweet potatoes we could get 5mg of biotin.

Soybeans intake:

We could get 5mg of biotin by eating three-fourth cup of cooked soybeans every day.

Peanuts intake:

Not many of us would know that consuming peanuts daily could improve our biotin levels.  By eating 30gms of peanuts, we could get 5 micrograms of biotin.

Button mushroom intake:

By including 1 cup of chopped button mushroom in the daily diet, we could get 5.6microgms of biotin.

Organ meats intake:

It is believed that organ meats like chicken liver etc would boost the biotin intake. We could get 138 micrograms of biotin by the intake of 75gms of organ meats.

Cooked eggs intake:

We would be able to boost biotin intake by consuming cooked eggs with yolk. Intake of cooked eggs would provide us with 10microgms of biotin daily.