High in Biotin, these 5 foods are good for hair and skin
Caring for hair and skin is not enough just from the outside. The application of a healthy lifestyle is also needed to optimize the health of both. Starting from exercising regularly, managing stress, and consuming the right diet.
Several types of food are known to maintain healthy hair and skin. This is due to the high content of biotin and other nutrients in it. Not only rich in nutrients, this food is also easy to find and the price is quite affordable.
For the sake of optimal hair and skin appearance, let’s consume the following list of foods. Listen to the end, yes!
1. Beef liver
Besides being rich in vitamin A, the content of B complex vitamins such as biotin, riboflavin, vitamin B12, and folate in beef liver is known to be very abundant. Reported by Livestrong, 3 ounces of beef liver is even able to meet 100 percent of the daily requirement for biotin and 2,944 percent of vitamin B12.
In the body, biotin or vitamin B7 functions to help metabolize glucose, amino acids, and fats to be converted into energy. However, biotin can also promote keratin production and stimulate hair follicle growth. Not only that, this nutrient also helps the oil glands in the skin to function optimally.
2. Egg yolk
Not only affordable, eggs are also very rich in nutrients. Egg yolks, in particular, are one of the main sources of biotin. The reason is, one egg is able to meet the daily biotin requirement of 33 percent.
In order not to get bored, eggs can be created in various ways. Starting from diorek with vegetables such as bean sprouts and beans, to processed into a vegetable omelette. Besides being delicious, the food menu will also be more nutritious.
3. Ubi
Known as a source of complex carbohydrates, who would have thought that sweet potatoes also contain biotin in them. As many as 60 grams of cooked sweet potatoes are known to meet 8 percent of the daily biotin requirement.
It doesn’t stop there, the orange color in sweet potatoes comes from the antioxidant beta-carotene which is good for hair and skin. According to an explanation on the WebMD page , beta-carotene can maintain healthy skin and protect skin from sun exposure. In addition, regular consumption of beta-carotene also has the potential to thicken and strengthen hair roots.
4. Almon
Almonds may be better known as one of the main sources of vegetable protein. But this type of nuts also contains biotin which is good for hair and skin. About 1/4 gram of roasted almonds can meet 5 percent of the daily biotin requirement.
The nutritional content in it is not quite there. Almonds also contain vitamin E and various types of unsaturated fats. Even a literature study published in the journal BMC of Medicine in 2016 said that consuming 1 ounce of nuts such as almonds every day has the potential to reduce the risk of heart disease, stroke, and cancer.
5. Spinach
Last but not least , spinach. Easily found in the market and the price is very affordable, this one green vegetable can also help meet daily biotin needs. Consumption of 1/2 cup of cooked spinach can meet 2 percent of biotin needs.
To optimize the biotin content in it, it is important to pay attention to how the spinach is processed. Biotin is a water soluble vitamin. The boiling process has the potential to reduce biotin levels in spinach. Therefore, the steam method is much more recommended in this case.
For optimal hair and skin health, treatment from within should not be missed. Therefore, let’s start consuming the list of foods above on a regular basis. Don’t forget to also adopt a healthy lifestyle such as being active, getting enough sleep, and managing stress well.