Biotin: The Beauty Vitamin

beauty biotin vitamin Jun 10, 2024
picture with the word biotin spinach and nuts

The Beauty of Biotin: Nourishing Mind, Body, and Spirit 

"Biotin is the diva's secret to lovely locks and radiant beauty, nourishing you from the inside out." 

What is Biotin? 

Biotin, also known as vitamin B7, is a vital nutrient that plays a crucial role in maintaining the health of our hair, skin, and nails. Often referred to as the "beauty vitamin," biotin is essential for converting food into energy and supporting various bodily functions. 

 

 The Role of Biotin 

  1. Hair Health: 

    Promotes healthy hair growth and strength. 

  1. Skin Health: 

    Supports clear, healthy skin by aiding in the production of fatty acids. 

  1. Nail Health: 

    Strengthens brittle nails and promotes growth. 

  1. Metabolism: 

    Helps convert carbohydrates, fats, and proteins into energy. 

  1. Nervous System: 

    Supports nervous system function and cognitive health. 

 

 Daily Biotin Requirements 

Age Group 

Recommended Daily Intake (mcg) 

                  Infants 0-6 months 

      5 

Infants 7-12 months 

Children 1-3 years 

Children 4-8 years 

12 

Children 9-13 years 

20 

Adolescents 14-18 years 

25 

Adults 19+ years 

30 

Pregnant Women 

30 

Breastfeeding Women 

35 

 

 Signs and Symptoms of Biotin Deficiency 

  1. Hair Loss: 

    Thinning hair or increased hair shedding. 

  1. Skin Issues: 

    Dry, scaly skin or rashes around the eyes, nose, and mouth. 

  1. Brittle Nails: 

    Weak or splitting nails. 

  1. Fatigue: 

    General feeling of tiredness or lack of energy. 

  1. Neurological Symptoms: 

    Tingling in the extremities, depression, or cognitive issues. 

 

 Signs of Excess Biotin 

  1. Skin Rashes: 

    Red, itchy skin. 

  1. Digestive Issues: 

    Stomach upset or diarrhea. 

  1. Interference with Lab Tests: 

 High levels can affect certain blood test results. 

 

 Foods High in Biotin 

Food 

Biotin Content (mcg per serving) 

             Egg yolk (1 cooked) 

10 

Liver (3 ounces, cooked) 

3035 

Almonds (1/4 cup) 

15 

Spinach (1 cup, raw) 

Salmon (3 ounces) 

Sweet Potatoes (1 medium) 

2.4 

Sunflower Seeds (1/4 cup) 

2.6 

Mushrooms (1 cup, raw) 

2.6 

Avocado (1 whole) 

Broccoli (1 cup, raw) 

1.2 

 

 

 

Biotin Loaded Power Bowl 

(levels of Biotin provided)

Ingredients: 

 Base: 

   1 cup quinoa, cooked (7 mcg)  

 Veggies: 

   1 cup spinach, raw (7 mcg) 

   1/2 cup broccoli, steamed (0.6 mcg) 

   1/2 cup sweet potato, roasted (1.2 mcg) 

 Protein: 

   3 oz salmon, cooked (5 mcg) 

 Toppings: 

   1/4 avocado, sliced (0.5 mcg) 

   1/4 cup almonds, sliced (15 mcg) 

   1 tbsp sunflower seeds (2.6 mcg) 

 

 Dressing: 

   2 tbsp olive oil 

   1 tbsp lemon juice 

   Salt and pepper to taste 

 

Instructions: 

  1. Prepare the Quinoa: 

    Rinse 1 cup of quinoa under cold water. 

    Combine quinoa with 2 cups of water in a pot. 

    Bring to a boil, then reduce to low heat, cover, and simmer for ~ 15 min, or until the water is absorbed. 

    Fluff with a fork and set aside. 

 

  1. Cook the Salmon: 

    Preheat the oven to 375°F (190°C). 

    Place a 3ounce salmon fillet on a baking sheet, drizzle with olive oil, and season with salt and pepper. 

    Bake for 1215 minutes or until cooked through. 

    Let cool slightly and then flake into pieces. 

 

  1. Roast the Sweet Potatoes: 

    Peel and dice 1/2 cup of sweet potato. 

    Toss with a little olive oil, salt, and pepper. 

    Spread on a baking sheet and roast in the oven at 400°F (200°C) for about 20 minutes, or until tender. 

 

  1. Steam the Broccoli: 

    Steam 1/2 cup of broccoli until bright green and tender, about 57 minutes. 

 

  1. Assemble the Power Bowl: 

    In a large bowl, layer the quinoa as the base. 

    Add the spinach, broccoli, roasted sweet potato, and flaked salmon on top. 

    Add sliced avocado, almonds, and sunflower seeds as toppings. 

 

  1. Prepare the Dressing: 

    In a small bowl, whisk together 2 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper. 

 

  1. Serve: 

    Drizzle the dressing over the assembled bowl. 

    Toss gently to combine all ingredients. 

    Serve immediately and enjoy! 

 

Total Biotin Content: 

 Approximately 38.9 mcg 

This power bowl is not only rich in biotin but also provides a balanced mix of proteins, healthy fats, and complex carbohydrates, making it a perfect meal for sustained energy and overall health. 

 

 Nutritional Benefits 

 Quinoa: Provides protein and essential amino acids. 

 Spinach: High in vitamins A, C, and K. 

 Broccoli: Packed with fiber, vitamins, and minerals. 

 Sweet Potato: Rich in beta carotene and fiber. 

 Salmon: Excellent source of omega3 fatty acids and protein. 

 Avocado: Provides healthy fats and additional vitamins. 

 Almonds and Sunflower Seeds: Offer healthy fats, protein, and additional fiber. 

 

Biotin Rich Recipe:

Biotin Boost Smoothie 

 Ingredients: 

 1 cup spinach (7 mcg) 

 1 medium avocado (2 mcg) 

 1/4 cup almonds (15 mcg) 

 1/2 cup Greek yogurt (optional, adds protein) 

 1 banana 

 1 cup unsweetened almond milk 

 1 tbsp sunflower seeds (2.6 mcg) 

 1 tbsp chia seeds (optional, adds fiber and omega3) 

 

Instructions: 

  1. Add all ingredients to a blender. 
  2. Blend until smooth. 
  3. Pour into a glass and enjoy! 

 

Total Biotin Content: 

 Approximately 26.6 mcg 

 This smoothie is not only packed with biotin but also loaded with other essential nutrients that support overall health. 

 

Conclusion 

Biotin is a key nutrient for maintaining the health of your hair, skin, and nails. By incorporating biotin rich foods into your diet, you can ensure that you meet your daily requirements and support your body’s vital functions. 

 

For more information on how to include biotin in your diet and additional health tips, click the link provided provided and continue your journey to Nourish and Flourish

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