What is Biotin?
Biotin Rich Food: Biotin is a water soluble vitamin that provides energy to our body and that helps to maintain the nails, hair and skin of the body.
Vitamin H is the original name of Biotin. But now it is classified as one of the B vitamins (B7) which has proposed benefits for healthier hair and nails.
Biotin is the cofactor for enzymes that breaks in to fats, carbohydrates and proteins. Biotin also helps to aid in nervous system function and gene expression.
Biotin called as B vitamin helps our body convert food into energy.
Biotin is also called as vitamin H or vitamin B7. It is important to our skin eye and brain function. It also supports liver function of human body.
It is a water soluble vitamin and so, the human body doesn’t store it. To compensate or to maintain the adequate levels you have to take it regularly.
Biotin deficiency is very rare so, the daily intake value for biotin is typically around 30 mcg per day.
Biotin is also available as a supplement; people can get all they need by eating a varied diet.
Below are the top 11 biotin rich foods
- Egg Yolks
- Nuts and Seeds
- Sweet potatoes
Avocados contains good amount of foliate and unsaturated fats but they are full in biotin.
200 grams of avocado contains at least 1.85 mcg of biotin, or 6% of the daily value.
You can use avocadoes in salads, taco soup and burritos also. It can also be eaten as raw.
You can find biotin in vegetable like spinach and that too decent amount of biotin. It gives 0.5 microgram of biotin from 64 grams of boiled spinach. You can find fiber, folic acid, vitamin A and C, calcium and iron also.
3. Egg Yolks
Yolk of egg is a very rich source of biotin. Basically eggs are contains protein, iron, phosphorus and full of B vitamins.
50 grams of cooked egg provides approximately 10 mcg of biotin, or approximately 33% of the daily value.
When you cook the egg make sure cook them fully as the egg white contains a protein called avidin. This avidin protein can negatively interfere with biotin absorption it you eat it raw.
You can find bananas everywhere in world. Bananas are full of carbs, fibers and micronutrients like B vitamins, potassium and copper.
One small banana gives approximately 0.2 mcg of biotin, or 1% of the daily value.
People commonly eat it on their own but you can in smoothies also.
Salmon is the best choice for biotin in sea foods. You will get 5 micrograms of biotin in A 3-ounce (85-gram) cooked salmon.
You can find plenty of omega-3 fatty acids in salmon which helps to make the hair healthier. Healthy fats are very helpful to protect hair loss.
6. Nuts and Seeds
Another source of protein, fiber and unsaturated fat is nuts and seeds.
From a 20 gram roasted sunflower seeds you will get 2.6 mcg of biotin or 10% of the daily value. But in 30 grams of roasted almonds you will get around 1.5 mcg or 5% of the daily value.
You can enjoy the nuts and seed as a raw, tossed in to the salad.
You cannot find it in your daily meal but meat like liver is best source of biotin.
75 grams of cooked beef liver, you will get approximately 31 micrograms of biotin.
But in cooked chicken liver you will get more biotin than liver (138 micrograms in a 75 gram cooked chicken liver).
You will also find many health benefits from mushrooms which are nutrient-rich fungi and have some biotin also. Due to their high biotin content it helps them from predators and parasites.
120 grams of canned button mushrooms contains around 2.6 mcg of biotin that to 10% of the daily value.
70 grams of chopped fresh button mushrooms contains 5.6 mcg of biotin or 19% of daily value.
Mushrooms are great source of antioxidants, magnesium and selenium.
In vegetables broccoli is the most nutrient dense. It is full of different vitamins A and C, calcium and fiber.
45 gram raw chopped broccoli contains around 0.4 mcg or 1% of daily value. Broccoli contains very good quantity of biotin.
Another best vegetable is sweet potatoes where you can find good amount of biotin. In a 125 grams of serving cooked sweet potatoes you will get around 2.4 micrograms of biotin or 8% of the daily value.
Sweet potatoes are contains fiber, minerals and vitamins which makes them healthy choice for body.
Legumes are full of high fiber, protein and numerous micronutrients and its names are peas, bean and lentils.
You will find highest amount of biotin in this category are peanuts and soybeans.
28-gram serving of roasted peanuts; you will get under 5 mcg of biotin, or 17% of the daily value.
In salads or baked dishes legumes are typically used as a base.
Basically biotin comes under water-soluble B vitamin which body needs to obtain from food. Biotin deficiency is very rare and can be avoided by eating biotin rich foods.
Legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast are some biotin rich foods.
If you eat daily balanced diet you will get enough biotin and you don’t have to take any kind of supplement.