Biotin (Vitamin B7): The Beauty Supporter

Healthy nails are not only important from an aesthetic point of view, but they also serve to protect our hands. To achieve beautiful and strong nails, it is essential to properly care for them and pay attention to our nutrition. One of the most important nutrients that contributes to nail health is biotin.

This vitamin, which belongs to the B-vitamin group, is often known as the beauty vitamin because it has beneficial effects on the skin, hair, and both fingernails and toenails. Biotin, also known as B7 or H-vitamin, is closely related to various metabolic processes in our body, including fat, carbohydrate, and protein metabolism.

Regular intake of biotin helps promote nail growth, making them stronger and more resilient. This is particularly important as healthily growing nails are not only more beautiful but also less prone to breaking. An adult’s daily biotin requirement is generally around 30-60 micrograms, which can easily be met with a varied and balanced diet. However, if our biotin intake is insufficient, various symptoms may arise, such as dermatitis, hair loss, loss of appetite, nausea, and rarely even depression. A weak immune system can also indicate a deficiency in biotin.

Sources of Biotin in the Diet

Biotin can be found in both plant and animal-based foods, allowing for many ways to incorporate it into our diet. Particularly rich sources include egg yolks and liver, which are recommended for their high biotin content. Additionally, various nuts, brewer’s yeast, oatmeal, and soybeans are also rich in this vitamin.

Among vegetables, spinach, carrots, and lentils are outstanding sources of biotin, while mushrooms, particularly button mushrooms, also contain significant amounts of this nutrient. For example, 100 grams of beef liver contains about 592 micrograms of biotin, while 100 grams of soybeans provide 60 micrograms, and 200 grams of button mushrooms offer 200 micrograms.

By utilizing rich sources of biotin in various ways, we can not only support the health of our nails but also enhance our overall well-being. It is important to pay attention to our nutrition and seek out foods that help ensure optimal biotin intake. Furthermore, to maintain a healthy lifestyle, it is advisable to regularly review our diet to ensure that the necessary vitamins and minerals are available in sufficient amounts.

The Role of Biotin for Beautiful Nails

The role of biotin in nail health is undeniable. This vitamin not only promotes nail growth but also contributes to their strength and resilience. The effect of biotin is particularly important, as the health of our nails is an integral part of our appearance, and well-maintained nails can provide confidence to their wearer.

Biotin stimulates the production of keratin, which is the main component of nails. Keratin strengthens the structure of the nails, thus reducing the likelihood of brittle and cracked nails. Therefore, regular biotin intake is crucial for achieving beautiful and healthy nails.

In addition to adhering to the recommended daily biotin intake for adults, it is also important to pay attention to consuming nutritious foods. A varied diet that includes biotin-rich foods contributes to maintaining the optimal condition of the skin, hair, and nails. Alongside healthy eating, adequate fluid intake is essential, as hydration directly impacts the condition of the skin and nails.

To avoid biotin deficiency, it is important to consciously select our foods. If we experience symptoms of biotin deficiency, it is advisable to consult a professional who can assist in creating an appropriate diet or in the use of necessary supplements. Ultimately, the efforts made for healthy nails can enhance our beauty and self-confidence.