Biotin Rich Foods for Healthy Hair and Nails ...

Carly Apr 22, 2025

Biotin Rich Foods for Healthy Hair and Nails ...
Biotin Rich Foods for Healthy Hair and Nails ...

Let's find out the biotin rich foods for healthy hair and nails you should be eating.

But first, what is biotin?

If like most people, your scientific knowledge stops at what you learned at school, then you might not be aware that the health and growth of your hair and nails are determined by something called biotin. It’s a form of vitamin B, formerly known as Vitamin H or coenzyme R. Biotin is needed so that your body can metabolise proteins like fatty acids and keratin, both of which are essential for effective hair and nail growth. It is true that you can receive all of your recommended doses of biotin by taking a simple supplement, but if you don’t want to go the pill route and prefer to introduce biotin to your body in a natural way, then these are the biotin rich foods to keep you beautiful.

1. Almonds

nut, food, nuts & seeds, mixed nuts, ingredient, Top of the list of biotin rich foods is a nut that is one of the healthiest foods overall. A handful of delicious almonds can contain nearly all of your daily recommended dose of biotin, which makes them a really efficient and tasty way of getting your healthy fix. For an even bigger biotin bang, you can pair the almonds with something like oats for a super healthy breakfast.

2. Sweet Potato

vegetable, food, butternut squash, recipe, side dish, Sweet potato is something that you see on the majority of ‘healthy foods’ lists, and this list is no exception! Not only is sweet potato full of biotin, it also contains healthy vitamins and minerals such as copper, Vitamin C and dietary fibre, all important things for a healthy human!

3. Eggs

dish, egg, meal, breakfast, fried egg, Egg yolks are believed to be some of the best food examples for improved hair growth, and that’s thanks to their high biotin content. Be careful though, as in almost the opposite effect, eating raw egg whites can actually hinder the absorption of the vitamin into the body!

4. Onions

vegetable, local food, natural foods, red onion, onion, Onions are full of biotin, but unlike eggs, they are better raw than cooked. Adding slices of raw onion to a dinner salad or having them in your taco fixings is a great way to get the vitamin into your body whilst being delicious!

If you're in the relentless hunt for the perfect mascara, that not only volumizes but also gives your lashes the much-needed lift, then you should absolutely give the dior show mascara a try. It's undeniably one of the best mascaras that guarantees both length and volume while leaving no clumps behind.

5. Oats

vegetarian food, dish, food, superfood, muesli, I mentioned oats briefly before, but they’re worth mentioning again. Just a quarter of a cup of oats contains 25 percent of the daily dose you need of biotin, so they are a tasty and productive way to start the day. A recent study has shown that people with brittle nails can see improvement by eating oats regularly.

Gallery Spotlight

Save and share the images that inspire you. Tag @allwomenstalk to get featured.

6. Tomatoes

natural foods, vegetable, produce, fruit, local food, Now you have an excuse to throw tomatoes into almost every dish you make! Just one cup of chopped tomatoes will provide you 24% of your daily biotin allowance, so whether you go for lunch or for dinner, or for both, you are doing your body a great service by enjoying the juicy red vegetables!

7. Peanuts

peanut, food, ingredient, snack, flavor, I already talked about almonds, but peanuts are certainly worth a mention too. They give you all the same biotin goodness as almonds, but with a different taste that some people prefer compared to the sweet nature of the almond. Also, you can mix and match and make your own trail mix!

New Earn badges & level up while you read

Create your profile. Earn badges. Level up your reading.

Join Allwomenstalk to track your streaks, collect badges, and earn XP for the things you already do—reading, sharing, and taking quizzes.

  • 🔥
    Daily streaks with gentle boosts for 3, 7, and 30 days.
  • 🏅
    Collect badges like Reader I–III, Socialite, and Quiz Ace.
  • ⚡️
    Earn XP for reads, deep reads, likes, comments, and shares.

It’s free. Takes 30 seconds. Already have an account? Sign in.

10,000+ badges earned last month

Level

3

Streak

7 🔥

XP420 / 700

Badges

🔥 On a Roll
📖 Reader I
📣 Socialite

Trending products

Other Cool Reads

18 Must-Have Items in Subscription Boxes for Active and Attentive Dogs Like Labradors

Top Benefits of Curated Subscription Boxes for Cats and Their Owners

25+ Curated Subscription Box Ideas to Enrich the Lives of Cats and Their Owners

24 Must-Have Products and Subscription Box Items for Happy, Healthy Dogs and Their Owners

24+ Tips to Create an Inviting and Stimulating Environment for Small and Unusual Pets

22 Must-Have Neon-Inspired Pet Accessories to Brighten Your Dog’s Style

Related Topics

KeraHealth Hair Supplements That Actually Work ..... oats good for hair growth diy scalp treatment for hair growth turmeric facial wax Womens Hair Loss New Information Technology.  Na... biotinrich foods different red hair dye diy hair mask for shiny hair revair reverse hair dryer precio does hair stop growing