Check out 6 foods that contain biotin to strengthen your nails and hair.

Biotin or also known as ‘Vitamin B7’ or ‘Vitamin H’ has the main properties that help nourish hair, skin and nails very well. If the body lacks biotin, it may cause abnormal symptoms such as premature gray hair, hair loss, dry and easily inflamed skin, red rashes around the eyes, nose, mouth, brittle nails, including numbness in the arms and legs, muscle aches, etc. Therefore, we should regularly eat foods that contain biotin. 

Cruciferous vegetables

     Cruciferous vegetables include cabbage, cauliflower, broccoli, and mustard greens. One cup of cauliflower contains 17 micrograms of biotin, which is quite high compared to other vegetables. It helps moisturize the skin and strengthen hair and nails. It is also low in calories and rich in fiber, making it suitable for people who are trying to control their weight because it keeps you full for a long time

egg

     Eggs are rich in vitamin B , protein , iron , phosphorus and biotin. In particular, the yolk is a source of biotin, which is beneficial for nourishing hair and nails. One cooked egg contains about 10 micrograms of biotin. In addition to eating eggs, some people also use raw egg yolks as an ingredient in hair treatments.

Pork, chicken and offal

     In addition to high protein content, meat and animal organs are also high. Which is a major component of hair. It helps strengthen the keratin structure, making it an important part of making hair strong as well. In addition, fingernails and skin will be strong and not fragile or prone to allergies.

mushroom

     In addition to being full of protein that the body needs, mushrooms also contain a good amount of biotin for the body. In particular, fresh mushrooms can be said to have more than cooked mushrooms. In about 70 grams of button mushrooms or champignon mushrooms, there will be about 5.6 micrograms. They are easy to find and can be cooked in many menus.

Various beans

     Nuts and seeds are a good source of fiber, โปรโมชั่น ufabet unsaturated fats, protein and biotin, which is important for healthy hair and nails. They are also rich in vitamins and minerals, such as protein to strengthen the body and improve immunity. They also contain powerful antioxidants that help protect against free radicals.

Sea fish

    Whether it is tuna, salmon or sardines, they can help nourish nails and hair very well because they contain protein and omega-3 fatty acids. In addition to helping to prevent hair loss, they also help control weight and reduce the risk of heart disease.