Meat containing biotin
Biotin isn’t something you often see come up in the supplement section of the grocery store, but it is in foods, and it’s an integral part of healthy hair and skin. When you’re low on it, you can develop issues like rashes and conjunctivitis. It’s an important part of healthy hair growth, too. Adults should aim for 30 micrograms of biotin per day. Meat eaters might have the most luck getting biotin through food, as organ meats like beef liver are super high in the stuff – three ounces meets your daily required amount. Eggs are also very high in the stuff, with one whole egg offering about a third of your daily requirement. Salmon, pork chops, and hamburger patties are also rich in this nutrient.