For optimal health it is a good idea to eat a balanced, healthy diet of nonprocessed or minimally processed foods, according to the experts. Here Edsel Cook, NaturalNews.com, reflects on adding biotin rich foods to your diet for strong nails and shiny healthy hair:

“If you are losing hair faster than normal, you might be one of those rare individuals who suffer from a deficiency of biotin. This is easily remedied, however, by eating foods that are naturally rich in this B vitamin.

Also known as vitamin B7, biotin supports the healthy growth of hair, skin, and nails. It is taken as a health supplement by people suffering from hair loss, especially if they were deficient in the vitamin to begin with.

Large quantities of biotin can also found in certain food groups. A diet plan made up of these foods can maximize the amount of the vitamin obtained from these natural sources.

The good news is that biotin deficiencies are far from common. Most people can get enough vitamin B7 from their typical diet to keep their hair in good health.

Still, the amount of biotin recommended for an individual rises as that person grows older. The minimum daily dose for the typical adult should be 30 micrograms, while lactating women will need 35 micrograms each day to ensure they and their babies get enough of the nutrient. (Related: Vitamin B7 (biotin) is essential for hair, skin and nails – and also supports metabolism, gut health, immunity and more.)

Nuts, sweet potatoes, and dark leafy veggies are rich in biotin

Vegetarians have a number of food options if they want to increase their biotin levels through natural means. Dark leafy vegetables, nuts, onions, and sweet potatoes contain good amounts of the vitamin.

Eating a handful of almonds, peanuts, or sunflower seeds can meet half the recommended daily intake of vitamin B7. The aforementioned edible seeds are not even the richest nut-based source of the vitamin, but they are certainly some of the tastiest ones for snacking purposes.

Sweet potatoes are also rich in vitamin B7. A cup of the edible tuber contains up to six micrograms of biotin. In addition to having way more biotin than ordinary taters, sweet potatoes are also a healthier source of carbohydrates.”

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