Foods to nourish weak nails and hair
Our bodies need various nutrients, vitamins
and minerals to function properly. Biotin, which is a B vitamin, plays a
vital role in cellular respiration, and the body can actually suffer
damage if it doesn't get enough of it. Biotin is essential for
maintaining healthy hair and nails, and it's important that adults get
their recommended daily intake of 30 mcg per day to keep them looking
their best. The following foods are rich in biotin:
1. Almonds
A quarter-cup of almonds has 15 mcg of biotin, which is half the
recommended daily amount, so adding them to your breakfast or eating
them as an afternoon healthy snack will mean that you're halfway there!
2. Sweet potatoes
This wonderful vegetable can serve as a base for various soups and
dishes. It's also increasingly being used as a low-fat replacement for
traditional potato fries. In addition, one cup of sweet potato contains
about 8 mcg of biotin, which is about one-third of the recommended daily
intake of this vitamin. Sweet potatoes also contain significant amounts
of vitamin C, copper and fiber, which enhance the strength of hair and
nails.
3. Oats
Oatmeal can be consumed in a range of different ways, such soaked or
cooked fresh in the morning, or preparing homemade energy bars. In
addition to tasting wonderful, oatmeal also contains quite a bit of
biotin. A quarter of an ounce contains some 8 grams of it - about 25% of
the recommended daily intake. If you don't eat oatmeal regularly, then
you should definitely consider adding it to your diet.
4. Eggs
Eggs are a favorite ingredient for breakfast and lunch around the world,
and are an excellent source of biotin. Just ensure that you cook egg
whites through properly, as this helps biotin absorption in the
body.This One cooked egg will supply you with 25 mcg of biotin, which
will definitely give you strong, long and healthy nails.
5. Onions
One cup of freshly-chopped onions contains 8 mcg of biotin, so you could
easily contribute to your recommended daily biotin intake just by
adding onions to your evening meal.
6. Tomatoes
There is nothing like the taste of fresh tomatoes in a salad, or the
aroma they add to sauces and a wide variety of different and loved
dishes. In addition to their unique look and wonderful taste, tomatoes
can provide you with a good amount of biotin, with one cup containing
24% of the recommended daily intake, regardless of whether you consume
them raw or cooked.
7. Peanuts
If you enjoy snacking on peanuts, you'll be pleased to know that a
quarter-cup of them contains 6.4 mcg of biotin.
Peanuts can be added to a variety of foods from salads to desserts. It
can also be spread on bread. Try using a natural peanut butter spread if
you want to eat peanuts in this manner because it will be free from
additives and sugar. It will also provide you with a more concentrated
form of biotin.
8. Carrots
Carrots, beyond being healthy for our skin, also have an amazing effect
on our hair and nails. The beta-carotene in the carrots is responsible
for improving and restoring the skin and hair. One cup of the popular
orange vegetable contains 6 mcg of biotin - some 20% of the recommended
daily intake - so try and incorporate a few carrots into your diet where
you can.
9. Spinach
Spinach has become one of the most popular leafy vegetables in recent
years, especially after people have discovered its many health benefits.
One serving (about 30 grams) of frozen spinach leaves contains 7 mcg of
biotin. Add spinach to your daily diet by making pies, salads and
healthy shakes. Go on - your hair and nails will thank you.
10. Halibut
White halibut, which can be purchased frozen or fresh, is one of the
best sources of biotin, regardless of how you cook it. A serving of
30-50 grams of halibut (depending on the quality of the fish) contains
an impressive 10.2 mcg of biotin, which means that a 100g serving of
halibut will provide you with the recommended daily intake of biotin, as
well as a hefty amount of Omega-3 fatty acids and magnesium. These
ingredients further serve to strengthen your hair and nails, ensuring
that they remain healthy regardless of your age.
11. Avocado
The avocado fruit, which many refer to as a vegetable, is often enjoyed
in sandwiches and salads. In addition to tasting great, a medium-sized
avocado contains up to 6 mcg of biotin. Thanks to the biotin content of
avocado, you can strengthen your hair and nails naturally and enjoy a
variety of health benefits, such as improved skin appearance and better
digestion.
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