Get Biotin Through Food Sources

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We often hear about how we should be eating for our health, whether it be our heart health, brain health, gut health, or something else. But we don’t often hear or read about eating for our hair, skin, and nail health, which is just as important as all of the other aspects of our health. This is where biotin comes in, as this vitamin plays a big role in our hair, skin, and nail health, and also supports a healthy metabolism of energy.

 (photo credit:

According to registered dietician Jessica Ball, biotin is one of the many B vitamins. It is essential for breaking down macronutrients in the body, as well as stimulating the production of keratin, which is made up of proteins that strengthen hair, skin, and nails. Biotin deficiencies result in brittle hair and nails, or skin rashes. To combat this, biotin supplements have become more and more popular in recent years. But according to Ball, many of the studies that support biotin supplementation are very limited and outdated. Thus, she suggests that the best way to meet our biotin needs is through food.

According to the National Institutes of Health, the recommended daily intake of biotin for those 19 years and older is 30 micrograms per day. The NIH provides the following list of foods that are good, natural sources of biotin.

  • Eggs
  • Salmon
  • Tuna
  • Beef
  • Pork
  • Sunflower seeds
  • Sweet potato
  • Almonds
  • Spinach
  • Broccoli
  • Apples
  • Bananas
  • Dairy
  • Whole wheat products

Many of the food items on that list are ones that are produced right here in Arizona! Foods such as dairy products, fruits and vegetables, and eggs can all be bought fresh and local! So, the next time that you’re out grocery shopping, look for Arizona-grown products!

For more health-related articles, check out the Fill Your Plate blog!

Share This:
This entry was posted in Cooking, Food, Health Tips, Healthy Eating, Uncategorized and tagged . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *