Top Vitamin H-Rich Foods for Healthy Skin and Hair

Vitamin H, commonly known as biotin, is a part of the B complex group of vitamins. All vitamin Bs convert food (carbohydrates) into fuel (glucose), producing energy in return. Like all B vitamins, Vitamin H is also soluble in water, meaning the body can’t store it. However, some bacteria in the intestine produce it. Vitamin H is also available in food products in very small amounts. It is responsible for the proper functioning of the nervous system and the metabolism of fat and proteins. 

Although Vitamin H deficiency is rare, some symptoms include hair loss, dry hair, scaly skin, mouth cracking, dry eyes, appetite loss, and exhaustion. Biotin deficiencies are more common in patients who have been on antibiotics or anti-seizure medications or have diseases like Crohn's that impair nutritional absorption.

Vitamin H and chromium can help the body maintain blood sugar levels. Vitamin H also helps in fetal development and milk production during pregnancy and in nursing mothers. 

List of Vitamin H-rich Foods

Below are some vitamin H-rich foods you can include in your daily diet. The list also mentions the amount of vitamin H and the daily value percentage in each serving. The percentage daily value (%DV) shows how much of a nutrient in a food item contributes to the daily diet. By including these foods in the meal, you can ensure you get a proper amount of Vitamin H for healthy skin, hair and nails and overall well-being.

Vitamin H-rich food can easily be included in the daily diet. Start your morning with eggs and avocado toast or a banana and almonds. You can snack on peanuts and sunflower seeds anytime during the day. If you prefer a non-vegetarian diet, you can add chicken or red meat to your meals. Vegetarians can add soybeans to their salad or have mushrooms. Simple adjustments to your daily diet can provide enough Vitamin H. Just be careful about raw egg whites. While rich in Vitamin H, egg whites contain a protein avidin. It interferes with the absorption of Vitamin H, and cooking eggs neutralises the effect of avidin and allows for better absorption.

Vitamin H-rich foods can provide the body with the recommended amount of biotin, which changes with age. The table below gives the amount of Vitamin H needed by a human being at different stages of life:

Conclusion

Adding vitamin H-rich foods to daily dietary habits can improve overall health. Vitamin H is vital in maintaining the body's energy levels and promoting skin, hair, and nail health. It is also important for pregnant and breastfeeding mothers as it helps in fetal development and production of milk. While Vitamin H deficiency is rare because of its presence in many food items and its production by gut bacteria, you can maintain your biotin level with a nutrient-rich and balanced diet. A nutrient-rich and varied diet will not just help in maintaining Vitamin H levels but will also help with other essential nutrients and minerals.

A healthy diet can go a long way toward a healthy life, but investing in a health insurance plan will protect you from unexpected medical emergencies. It covers your medical bills and provides quality healthcare without being crushed by huge expenses. With rising medical prices, getting treatment can be overwhelming, but with a good health insurance plan, you won't have to worry about hospitalisation, medicines and preventive care.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.