Introduction

Biotin, better known as Vitamin B7, is a water-soluble vitamin. On the other hand, Zinc is an important mineral.
Both nutrients are involved in various body functions like enhancing the immune system and helping in growth and metabolic processes. They also contribute to making your hair, nails, and skin beautiful.
In this blog, Nutrix Health Care will list 10 Biotin and Zinc-rich foods each.

Why Do We Need Biotin?

From energy metabolism to cognitive health, Biotin is involved in every important body function. Vitamin B7 also helps with achieving the goal of glowing skin and shiny nails.
Biotin deficiency symptoms can lead to several health problems like lethargy, dull skin, hair fall, and impaired body functions.
This nutrient is also important for keratin synthesis. Keratin protein makes up hair, nails and skin’s outer layer known as epidermis.
Since it is a main component of hair and nails, it is no surprise that Biotin helps with hair growth and makes nails resilient.

Biotin-Rich Foods

There are several food sources to add to your diet for the required quantity of Biotin per day which is 30 mcg for adults. Adding the following Vitamin B7 foods to your diet will surely help in your health goals.

1. Organ Meats: Chicken liver and organs like kidneys are rich in this nutrient. Meat contains 31 mcg, slightly more than the daily intake required.
2. Eggs: Contains not only 10 mcg of this nutrient but also Iron and Phosphorus
3. Legumes: Peas, beans, and other lentils.
4. Nuts: 28g a cup of roasted peanuts can contain 5 mcg of B7.
5. Dairy Products: Daily use of milk cheese and yogurt in your diet can be a good source of Biotin as 1 cup of 2% fat milk contains 0.3mcg of Biotin.
6. Vegetables: Vegetables like broccoli contain 0.04 mcg, While sweet potato contains 2.4 mcg in half a cup (boiled). Other leafy greens can also be part of the diet.
7. Bananas: contain 0.2mcg along with Phosphorus and considerable Potassium.
8. Oatmeal: cup of oatmeal contains 0.2mcg. Making it part of the diet will also provide the necessary fibres.
9. Salmon & Tuna: can be a great addition to the diet if one wants to improve Biotin intake. Salmon can provide 5mcg per 85g
10. Kiwi: contains 2 to 6 mcg. It also contains several other vitamins like C and E which works as antioxidants.

Why Do We Need Zinc?

This mineral is needed to help with hormone regulation, immune system functioning, and sensory signalling.
Zinc also has antioxidant properties which makes it important for the skin and the whole body. It also works with Biotin and other nutrients for better hair, nail, and skin health.
A deficiency can have serious consequences like poor wound healing signs of alopecia. The good news is that these Zinc deficiency symptoms are avoidable.
Making foods high in zinc a part of your diet can help with long-term beautiful skin, strong nails, improved immunity to fight against diseases, and better body metabolism.

Zinc-Rich Foods

Adding this mineral to your diet is easy if you know the right things to add! Here is a list of 10 foods for you! The daily intake required for this mineral is 11mg in males and 8 mg in females.

1. Meat is one of the main sources of this nutrient, especially red meat. 3 ounces of beef meat normally results in 3.8 mg.
2. Oats can provide 2.3 mg daily
3. Eggs can provide a small amount, nearly 0.6mg for one large egg
4. Fish especially salmon can be a good source to add to your diet as it also contains Biotin and other multivitamins along with proteins. 3 ounces of salmon can provide 0.5mg of Zinc.
5. Especially long-grained can add 0.3mg to the diet.
6. Milk and milk products like cheese and yoghurt are good options to consider. 1 cup of fat milk and a cup of Greek yoghurt can add 1mg, while 1.5 ounces of cheddar cheese can bring 1.5 mg.
7. Blueberries can also provide a small content of 0.1mg when consumed 1 cup raw. These also contain Vitamins C and E.
8. Beans like kidney beans contain 0.6mg in half a cup. These are also sources of different essential nutrients.
9. Vegetables Zinc-rich food for a vegetarian diet contains Brocolli and cherry tomatoes, 0.4mg and 0.1 mg in half a cup, respectively.
10. Lentils also contain 1.3 mg when boiled and consumed half-cup.

Get the Amazing Duo of Biotin and Zinc in Biotin-Z!

Dietary sources do not always fulfil our nutritional needs or the daily intake required. This is where supplements play an important role, especially in case of overcoming a deficiency.
Nutrix Health Care provides an amazing supplement Biotin-Z containing Biotin and Zinc to improve the health of your hair, nails and skin.
These essential nutrients enhance the beauty of your hair to make it long and thick. They also nourish your skin and nails, along with supporting Keratin synthesis in the body.
Moreover, we recognize how taking supplements consistently can help you achieve better results. That is why we offer the bundle deal of Buy 2 Biotin-Z and get 1 Free! Now you can enjoy the benefits of these nutrients for a long time!

Conclusion:

Biotin and Zinc are two important nutrients in the body. They help with several body functions, especially in improving immunity, skin, nails and hair health. There are many food sources you can add to your daily intake.
However, meeting these daily needs and overcoming any deficiencies can be hard with just diet which is why considering supplements like Biotin-Z is important for better control over health.

FAQs

1. Which food has the highest Biotin?

Organ meat especially liver contains more than enough of this vitamin to fill daily intake by providing 31mcg in just 3 ounces.

2. How much Biotin is in 10 almonds?

10 almonds can contain 0.5-1.5 mcg depending on the size.

3. How can I increase Biotin in my hair?

You can opt for serums and shampoos rich in this vitamin. Moreover, taking supplements like Biotin-Z can also help to enhance hair health.

References

www.healthline.com/nutrition/biotin-rich-foods#The-bottom-line
www.news18.com/news/indiwo/food-indiwo-5-biotin-rich-foods-you-must-specifically-consume-1627757.html
www.medicinenet.com/11_foods_that_have_the_highest_biotin/article.htm
ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_11