Biotin rich foods should be added to your diet every day

Articles Sep 01, 2020 00:18

Biotin also known as vitamin B7 or vitamin H is a water-soluble vitamin and one of the B complex vitamins that help the body convert food into energy.

Biotin plays a key role in maintaining healthy hair, nails and skin, supporting brain function and helping to regulate immune function.

Biotin is a water-soluble vitamin, which means the body doesn't store it, and you need to get it from biotin-rich foods. Adding biotin-rich foods to your diet will help maintain the right vitamin levels.

Biotin rich foods should be added to your diet every day

Biotin deficiency can cause nerve and skin problems. Neurological problems include seizures, numbness, decreased muscle tone, intellectual disability, and developmental delay in children. Skin problems include hair loss, a red rash around the eyes, nose, and mouth.

Biotin deficiency is very rare in people who consume a lot of biotin-rich foods.

Let's take a look at some of the following biotin-rich foods to add to your daily diet.

Which foods are rich in Biotin?

1. Eggs

Eggs are a rich source of protein, vitamins and other essential minerals for the body. Egg yolks are rich in biotin and its consumption will help meet the daily biotin requirement.

Raw eggs contain a protein called avidin that binds biotin and blocks biotin absorption in the body. So, cooking eggs helps absorb biotin better.

100g of large egg yolk contains 45.9ug of biotin.

Suggestions for you: You can eat boiled eggs or scrambled eggs.

2. Banana

Bananas are one of the most popular and consumed fruits in the world. As we all know, bananas are high in potassium and fiber and they are also rich in biotin.

103g of fresh bananas contain 0.14ug of biotin.

Suggestions for you: Ripe bananas are often eaten directly, however, you can add them to smoothies and fruit salads.

Biotin rich foods should be added to your diet every day

3. Nuts and seeds

16 foods rich in biotin should be added to your daily diet - Photo 4.
Nuts and seeds contain high amounts of biotin and provide other essential nutrients such as fiber, protein and fat.

30g of salted almonds contains 1.32ug of biotin, 30g of walnuts contains 0.78ug of biotin and 31g of sunflower seeds contain 2.42ug of biotin.

Hints: You can eat nuts and seeds directly or add them to stir-fries.

4. Salmon

16 foods rich in biotin should be included in your daily diet - Photo 5.
As we all know, salmon is rich in omega3 fatty acids, but this oily fish is also a good source of biotin.

Salmon consumption will help promote heart and brain function, provide energy and control inflammation.

63g salmon contains 3.69ug of biotin

Suggestion: You can either grill it directly or wrap the salmon in foil.

Biotin rich foods should be added to your diet every day

5. Mushrooms

16 foods rich in biotin should be added to your daily diet - Photo 6.
All edible mushrooms contain protein, fiber and selenium. They are also high in biotin and studies have shown that the presence of biotin in fungi protects them from insects and parasites.

120g canned mushrooms contain 2.59ug of biotin

Suggestion: Add roasted mushrooms to salads or sautéed.

6. Broccoli

Broccoli contains many vitamins, minerals and other bioactive compounds that make this vegetable one of the nutrient-rich vegetables.

113g of raw broccoli is known to contain 1.07ug of biotin.

Suggestions for you: Steam, roast or sauté.

Biotin rich foods should be added to your diet every day

8. Avocado

Avocados are well known for their high nutritional value. It contains many nutrients such as vitamin K, folate, vitamin B, potassium and vitamin C.

37g of fresh avocado contains 0.36ug of biotin.

Suggestion: Spread puree butter on toast, add it as a topping on salads or you can use butter soup.

9. Dairy products

Dairy products like milk, cheese, and plain yogurt contain large amounts of biotin. They are also an excellent source of calcium, phosphorus, vitamin A, vitamin D, protein, etc.

28g of cheddar cheese contains 0.40ug of biotin, 170g of pure yogurt contains 0.14ug of biotin and 236g of whole milk contains 0.22ug of biotin.

Suggestions: Use whole milk and yogurt for breakfast and add cheese to your toast or breakfast salad.

Watch next: How to Boost The Effect of Vitamin C - Klairs Freshly Juiced Vitamin Drop

Related Topics