Biotin, also known as Vitamin B7, is essential for converting food into energy. It supports healthy hair, skin, and nails.
Nuts like almonds and sunflower seeds are rich in biotin. A quarter-cup of roasted sunflower seeds offers 2.6 mcg of biotin.
Legumes, especially peanuts and soybeans, are high in biotin. A serving of roasted peanuts contains around 5 mcg of biotin.
Whole grains like oats, barley, and brown rice are excellent sources of biotin. They also provide fibre and other essential nutrients.
Vegetables such as sweet potatoes, spinach, and broccoli are excellent sources of biotin. One medium-sized sweet potato contains about 2.4 mcg of biotin.
Some fruits, like bananas and avocados, contain small amounts of biotin. They are also packed with other vitamins and minerals.
Dairy products like milk, cheese, and yoghurt contain biotin. A cup of milk provides a small but significant amount of biotin.
For an extra biotin boost, try Rasayanam Liquid Biotin. This plant-based formula supports healthy hair, skin, and nails with a potent dose of biotin and collagen.