Beauty supplements can have their downsides. That’s why your diet is the best way to get the nutrients you need to support hair, skin, and nail health — in fact, it’s recommended that you get your nutrients through natural whole foods rather than a supplement (unless your doctor recommends otherwise), according to the Mayo Clinic.
Since biotin is a key component of many of these tablets, here are some biotin-rich foods to include in your diet instead of taking pills:
- Meat like beef liver, ground beef, and pork chops
- Fish like canned salmon and tuna
- Eggs
- Sunflower seeds
- Almonds
- Sweet potatoes
- Spinach
According to Harvard Health Publishing, adults should aim to eat 30 micrograms of the nutrient per day.
Beyond biotin, eating a balanced diet can contribute to your overall well-being, including the health of your hair, skin, and nails. According to Harvard Health Publishing, include the following foods in your diet to get the nutrients you need:
- A variety of fruits and vegetables
- Legumes like lentils, beans, and peas
- Whole grains like whole-wheat bread
- Dairy products like milk and yogurt
- Nuts and seeds
- Eggs
- Lean meat and poultry
- Fish
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