5 Foods that Contain Biotin and Folic Acid

5 Foods that Contain Biotin and Folic Acid

There are multiple health benefits associated with biotin foods and supplements. Biotin has been steadily rising in popularity over the years and is now easily one of the most loved vitamins. A lot of the love for this powerful vitamin comes from its effectiveness at stimulating hair growth, and improving the condition of nails and skin.

Biotin supplements are just one of the ways in which you can up your intake of this multi-beneficial nutrient. There’s a large variety of food items out there that are rich in biotin.

Another B vitamin that has been getting a lot of love is folic acid. Sometimes known as vitamin B9, it is often taken by pregnant women as it helps with cell development and tissue growth, as well as maintaining the health of your brain. It is also said to prevent skin damage and fight the aging of the skin.

If you’re keen to see some of the much talked about biotin hair benefits and folic acid skin benefits yourself, check out our list of 5 foods that are rich in both biotin and folic acid:

  1. Bananas

Who doesn’t love a banana a day? Not only do they provide a good source of biotin, they’re rich in folic acid. With their high levels of potassium, bananas can also provide an energy boost and help with digestion. They’ve also been known to reduce levels of anxiety and stress.

Amp up your banana consumption: Though a banana is easy to eat raw while on the go, it also makes a great core ingredient for a daily smoothie. The natural sweetness of bananas makes them a good substitute for sugar when baking cakes and muffins.  Chop them up and sprinkle them on oatmeal for a healthy and filling breakfast option.

  1. Carrots

Another popular vegetable that you’re likely to already have in your home, carrots are rich in both folic acid and biotin. In fact, consuming just one cup of raw carrots gives you 5% of the daily folic acid recommended intake. Other than the benefits that the biotin and folic acid will provide, carrots also have high beta-carotene levels which is good for your eye health.

Amp up your carrot consumption: Add some healthy crunch to your salads by sprinkling some chopped carrots in them. Baby carrots also make a great snack when you’re on the go, and they’re especially delicious when they’re dipped in hummus.

  1. Eggs

Whether you want to consume more biotin for thinning hair, or enjoy the general benefits of folic acid, increasing your egg intake can be a good way to get you both. With the rising popularity of all day breakfasts, you can get your egg fix at any time of the day now.

Amp up your egg consumption: There are so many delicious ways you can cook your eggs. Whether you like them poached, boiled or fried, there’s a style to suit all taste buds. Learn different omelette recipes for a healthy dinner option.

  1. Avocados

Who doesn’t adore avocados? Let’s face it, they taste delicious and they’re full of all the healthy fats we need.  Avocado aficionados will be pleased to hear they’re also packed full of folic acid and biotin which can help reduce hair loss. They go well with poached eggs as well so you can get a double whammy of biotin and folic acid in one meal.

Amp up your avocado consumption: The classic avocado on toast is our favourite way to get our daily avocado intake. Slice up some ripe avocado and sprinkle it with chilli flakes and a bit of lemon for some morning or lunchtime deliciousness. Another way to get your healthy avocado fix is by making some zesty homemade guacamole.

  1. Peanuts

By eating peanuts, you can get your folic acid and biotin boost in one nut.  You can get 37 micrograms of biotin from one hundred grams of peanuts. One half cup of peanuts also provides around 175 micrograms of folate.

If you’re not a peanut lover, nuts in general are one of the best food sources for biotin and folic acid. You could also opt for almonds and walnuts for high quantities of both of these powerful B Vitamins.

Amp up your peanut consumption:  Peanuts are delicious when chopped up and sprinkled onto noodles for an added healthy crunch. A handful of peanuts can also make a great snack when you’re feeling those pesky hunger pangs between lunch and dinner.