Vitamin H, also called biotin, is essential for strengthening hair and nails and maintaining energy production in the body. Low biotin levels can weaken hair and nails, make them brittle and prone to breakage.
Biotin plays an important role in energy metabolism, helping to convert the food we eat into energy, so its deficiency can lead to fatigue and lethargy. Low biotin levels can also affect skin health and lead to rashes and dry skin.
To increase biotin levels naturally, try to include these biotin-rich foods in your diet:
Egg yolks: 100 g contain about 53 micrograms of biotin.
Almonds: 100 g contains about 4.3 micrograms of biotin.
Sweet potatoes: 100 g contains about 2.4 micrograms of biotin.
Spinach: 100 g contains about 0.4 mcg of biotin.
Avocado: 100 g contains about 3.2 micrograms of biotin.
Salmon: 100 g contains about 5 micrograms of biotin.
Eating these foods can help keep nails and hair healthy, increase energy levels, and keep skin healthy.
