By Isaac Floyd BS
These days, the world of nutrition is flooded and often contaminated with misconceptions about food and supplements. There are trends ranging from the safe and reasonable, to the downright outrageous!
A recent trend in nutrition is biotin. This vitamin is revered by many as the “hair skin and nail” hidden treasure. In fact, biotin supplement sales skyrocketed by fifty percent after a feature on the Dr. Oz Show as a solution for hair loss. Regardless of gender or age, who wouldn't want to have better skin and hair? But as consumers, we know by now that all that glitters isn't gold!
Research studies support biotin's relationship with healthy hair and nails, as well as other benefits.
But should you go to your nearest GNC and buy a bottle of biotin?
Biotin or “hair skin and nail” pills can range anywhere from ten to fifty dollars. What these advertisements for biotin supplements don’t tell us is that eating real foods containing biotin will actually provide your body with more biotin. That's right, your body will absorb biotin from these foods at a higher rate than any pill!
This is good news because if you're on a tight budget, you can save money and buy the real foods to eat instead. There are some great foods to pamper your hair, skin and nails from the inside out!
Here are the Top 6 Food Sources Containing Biotin.
Rolled Oats– Have a bowl of oatmeal or some overnight oats to get your biotin fix (link to overnight oats recipe)
Eggs– Boiled, scrambled or sunny side up… who doesn’t love eggs?
Salmon– Most of us know salmon is rich in your healthy fats (Omega 3 & Omega 6), but it's also rich in biotin.
Oranges– slice an orange into fourths or eighths in the morning to avoid sticky fingers and get a dose of biotin
Tomatoes– Tomatoes are an international favorite. Throw a handful of grape tomatoes in your salad or dip them in a light yogurt base salad dressing for a quick tasty snack.
Liver– This food is not as common or likable as oranges. I actually winced as I wrote the word, but liver is actually one of the top sources of biotin! You never know how much you'd like liver and onions until you try it!
What's the verdict?
Biotin has been shown to strengthen hair skin and nails, but like many vitamins, biotin is better for you in its natural form. Your hair will thank you more for eating these healthy foods than spending unnecessary money on a bottle of fool’s gold. When it comes to vitamins and minerals, remember to put food first!
Mindful shopping and eating is more powerful than any supplement!
Try this healthy version Smoked Salmon Spread recipe.
*Before starting a nutrition regimen, consult with your healthcare provider and/ or registered dietitian.
**Go to our Resources page- For the most recommended tools you need to succeed on your healthy living journey!!
Gropper, S. S., & Smith, J. L. (2013). Advanced nutrition and human metabolism. Belmont, CA : Wadsworth/Cengage Learning, c2013.
Boccaletti, V., Zendri, E., De Panfilis, G., Giordano, G. & Gnetti, L. (2007). Familial uncombable hair syndrome: Ultrastructural hair study and response to biotin. Pediatric Dermatology, 24(3), E14-E16. doi:10.1111/j.1525-1470.2007.00385.x