Biotin, or Vitamin B, is known to improve the health of hair and nails. This vitamin is not stored in the body, so it needs to be taken regularly. You can overcome the deficiency of biotin by including these food items in your diet.

These are the symptoms of biotin deficiency.

Thinning of hair

Hair loss

Breaking of nails

Peeled rashes around the eyes, nose, and mouth

Skin infection

Extreme fatigue, depression, dementia

Biotin is found in these.

Yolk of egg: Eggs are rich in vitamin B, protein, iron, and phosphorus. Especially, its yolk contains a good amount of biotin. A boiled egg contains about 10 mg of biotin, which is equal to 33% of your daily amount. Always eat eggs cooked completely; this will help in better absorption of biotin.
Legumes: Peas, beans, and lentils are a storehouse of protein, fiber, and micronutrients. Biotin is found in abundance in peanuts and soybeans. Some research has revealed that those whose diet includes more beans can get the right amount of biotin.

Nuts and seeds: These are considered very good sources of fiber, unsaturated fat, and protein. Most nuts and seeds provide biotin, but there is a difference in the quantity. For example, 2.6 mg of biotin is found in sunflower seeds, while 1.5 mg is found in almonds.

Sweet potato: It is considered rich in vitamins, minerals, fiber, and antioxidants. It is also a good source of biotin. You can eat it by baking, boiling, or eating it as you like.

Mushrooms: Mushrooms are considered very nutritious for health, as well as an excellent source of biotin. Many researches show that due to the high amount of biotin, mushrooms remain safe from insects and other creatures in the forests.

Broccoli: This vegetable is rich in fiber, calcium and vitamins A and C. It is also a good source of biotin. Just half a cup of broccoli gives you 1% of your daily requirement of biotin.

Avocado: Considered a good source of folate and unsaturated fat, avocado is also rich in biotin. You can get up to 6% of your daily requirement of biotin from a medium-sized avocado.

PC Social media