I made a bad decision years ago, to have acrylic nails put on my short, natural nails, I became hopelessly addicted to them. They always looked gorgeous and I received many complements on my French-manicured nails. And being on TV on a weekly basis rarely allowed me to get to the nail salon for replacements or repairs so I learned to fix them myself.

Unfortunately, after years of wearing acrylic nails, they did quite a bit of damage to my natural nails before I made the decision to stop wearing them once and for all. 

Healing my nails became a persistent goal in my life. Being a Nutritionist, I knew the importance of biotin and made a point of including foods that are high in biotin as well as supplementing with it for maximum benefits and growth of my nails.


Biotin is actually vitamin H and is very important for the production and metabolism of fatty acids and cell growth.

It also helps with consistent energy level and supports stabilizing blood sugar levels. You will find biotin in many hair, skin and nail supplements because a deficiency of biotin can lead to brittle and weak nails and unhealthy hair.

Other signs of a biotin deficiency include: depression, scaly rashes around the eyes, tingling of the joints and thinning hair.

Biotin can also ease muscle pain and promote healthy nerve tissues. Biotin is a water-soluble vitamin that is formed naturally in the intestines but is also found in a variety of foods. The recommended dosage is 30 mg of biotin per day.

Natural sources of biotin_2Natural sources of biotin

Use the following list for your next trip to the grocery store and stock up on biotin-rich foods:

Salmon – is low in fat and high in protein and biotin

Turkey and Beef – contain large amounts of biotin

Whole grain bread – biotin is found in the bran of the wheat, plus brewer’s yeast is a significant source of biotin

Eggs – the yolk is full of vitamins and minerals as well as biotin. Keep in mind that eating too many egg whites can be a catalyst for a biotin deficiency because eggs contain a certain element that binds biotin to a protein known as avidun – this reduces the body’s ability to evenly distribute biotin.

Cottage Cheese And Yogurt – are rich sources of biotin

Fruits and Vegetablesof course! They are an excellent way to get plenty of fiber, nutrients and specifically biotin into your daily diet.

Nuts – are loaded with good fats, protein and biotin that can be easily taken with you for a quick snack on the run.

Sunflower Seeds – are an excellent source of biotin, magnesium, vitamin E and B vitamins that are delicious on salads or for a quick snack.

You may be surprised to know that beer, wine, coffee and black tea also contain biotin!

However, you should limit your intake of these beverages on a daily basis as they can add too much caffeine and calories that can lead to weight gain and other adverse effects on the body.

Consuming foods that are rich in biotin can help boost your intake of this important nutrient. You can see improvement in the health of your hair, skin and nails with plenty of biotin. Eat up!

Connect with Watchfit Expert and  Sports Nutritionist Sherry L. Granader


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