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What is Biotin?
Biotin or Vitamin B7 or Vitamin H is a water soluble B vitamin which is absolutely essential for the maintenance of hair, skin and nails. This involves the conversion of food to energy, metabolism and also the support of a number of enzymes that breakdown carbohydrates, fat and protein. Even though people take biotin supplements, consuming the food rich in biotin will remain the best technique for acquiring the necessary nutrient.
When it comes to learning about the numerous health benefits of the supplement, people often wonder which foods contain a lot of biotin, and in this article, we will briefly look at the top 10 of such foods while answering other common questions about biotin as well.
Top 10 Foods High in Biotin
1. Egg Yolks
Among the natural food sources, egg yolks are among the richest in biotin. About 1/3 of the daily adult’s biotin requirement can be gotten from 1 yolk of well cooked egg since it contains about 10 micrograms of biotin. Other nutrients present in the egg yolk include; An essential vitamin called biotin, protein, vitamin D, and choline. These nutrients make eggs useful for individual health, thus can be incorporated in the diet plans for individuals.
Tip: To get the most of the biotin consumed, it is advisable to consume eggs that are well cooked with no trace of raw egg yolk as this contains an inhibitor of the biotin known as avidin.
2. Almonds
One cannot talk of almonds without mentioning that in addition to healthy fats and protein it contains biotin in plenty. There are roughly 1 gram of fat in a quarter-cup of roasted almonds, to be precise. 5 micrograms of biotin. It also contains vitamin E, magnesium and fiber which is good to the heart and helps to produce skin radiance.
Incorporation: Include almonds in your diet as a snack, garnishing for salads, or in smoothies, you will easily increase your biotin consumption.
3. Sweet Potatoes
Sweet potatoes are a biotin source that also contains a large amount of beta carotene, converted into vitamin A by the body; medium 5 sweet potato has 2. 4 micrograms of biotin. Sweet potatoes are beneficial to digestion due to the high amount of fibers they contain and for skin, antioxidant present in sweet potatoes is advantageous.
Serving Suggestion: Sweet potatoes are a very healthy part of the diet; they can be roasted with a little olive oil and sprinkle of Cinnamon.
4. Sunflower Seeds
Sunflower seeds are a great, easy and tasty addition to dramatically bolster biotin intake. On average it is known that approximately 2 grams of fat can be found in around one ounce or a hand ful of sunflower seeds. 6 micrograms of biotin. These seeds are also rich in vitamin E, copper, and selenium, three nutrients that have a skin cell preserving antioxidant effect as well.
Enjoy: Try to spread the sunflower seeds in your salads, yogurts, oatmeal, and any other dishes you normally take, or you can even enjoy it separately from the other foods.
5. Spinach
Spinach is a great source of many nutrients; it has nearly seven facto micrograms of biotin per cup when prepared. It is also a good source of iron, folates and vitamin C all-important in maintaining skin and hair quality besides being vital in the body. Spinach is rich in iron that prevents anemia and negative effects such as hair loss and pale skin.
Tip: Do not boil spinach, instead steam lightly or stir fry as that reduces its nutrient content to a great extent.
6. Salmon
There is no doubt that omega-3 fatty acids are helpful in preserving quality skin and hair and salmon is high in these acids. Also, a 3-ounce serving of cooked salmon contains not more than 5 micrograms of biotin for human consumption. And last, omega-3s fight inflammation which is important for skin and hair health, and shiny hair.
Preparation: Pan or oven cook salmon fillet topped with juice of half a lemon and generous seasoning of herbs to support biotin intake.
7. Beef Liver
Beef liver is possibly the most biotin rich food out there that one can consume. Cooked beef liver has 30 micrograms of biotin per a serving of 3 ounces, which is way above the required daily adult amount. Liver is not generally a popular food around the world, however, it is highly nutritional, it contains vitamin A, iron, protein among other nutrients in high proportions.
Cooking Tip: If you are looking at liver and you are not quite a fan yet, you can add this to pâtés, meatloaf or chili since the taste of liver is lower and not as strong.
8. Avocados
They are popular for their buttery richness and health busting monounsaturated fat but a serving also has 14 mcg of biotin. An ear AIDS to fat and carbohydrate metabolism and half an avocado contains between 2 to 6 micrograms of biotin depending on the size of the avocado. However, Beyond merely containing biotin, avocados contain vitamin E and antioxidants which helps in maintaining elasticity of skin making it look young.
Usage: Use avocado as a spread on toast, mix it into a smoothie or even supplement your salads with it.
9. Mushrooms
Surprisingly, mushrooms – especially white button mushrooms – are a rich source of biotin. One cup of fresh mushrooms contains approximately 5. 6 micrograms of biotin. Which are also low in energy value and contain a range of vitamin and minerals, including vitamin D if prepared under sunlight.
Cooking Idea: Cook mushrooms with garlic and spices, or use them for stir-fry, eggs, and such; biotin-rich foodstuffs.
10. Bananas
Bananas loomed nice in a sweet and healthy way and gave us a little dose of biotin that, along with the rest of the essential nutrients like potassium, vitamin C, and dietary fiber, was important for the body. A medium-sized banana has a biotin content of about 0.2 micrograms, and thus, it is a very valuable element of a balanced diet.
I am snacking: Savor bananas alone, toss them on your breakfast cereal, or whip them up into a smoothie for a quick and healthy treat.
Conclusion
Biotin is a really important nutrient that has the key role in the process of ensuring healthy hair, skin, and nails, as well as the normal operations of metabolism. There are supplements available, but the best way to get enough biotin is through a diet rich in foods that are natural sources of biotin. Foods such as egg yolks, almonds, sweet potatoes, and salmon do not only give biotin but also the other important nutrients necessary for the overall well-being of the body.
Including these biotin-rich food items in your daily meals can keep your healthy hair, gleaming skin, and strong nails naturally. Don’t forget, well-balanced diet that has variety of different types of nutrient-rich foods is the best way to stay healthy. Whether you’re thinking about biotin supplements or are worried about your biotin intake, it’s always best to seek the advice of a healthcare professional for customized solutions.
Incorporating these biotin-rich foods into your regular diet can allow you to capture the effects of this vitamin and thus support your body’s overall health and beauty from the inside out.
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