Foods That Are Naturally Rich in Biotin
Published : Jul 02, 2021 12 mins read Updated On : Jun 13, 2023
You may be aware of biotin capsules that promote hair development while strengthening and nourishing strands.
But did you know that many foods are high in Biotin and that you may also obtain it through your diet?
Amount of Biotin do you need?
The B vitamin biotin is necessary for healthy skin, hair, nails, and your body's ability to convert food into energy. Additionally, it promotes liver health.
Being a water-soluble vitamin, Biotin is excreted in your urine and is not stored by your body. It would be best if you frequently drank it to keep your levels at a healthy level.
Because biotin deficiency is quite rare and you require about 30 micrograms per day, this is fortunately not difficult. Furthermore, it is included in so many everyday foods that you don't even have to exert much effort to meet that daily goal.
Top Biotin Rich Foods
Here below are 15 biotin-rich foods that you didn't know:
1. Egg yolks
Eggs are a great source of B vitamins (as well as other good stuff like protein and iron). Ensure to properly cook them since raw egg whites include a protein called avidin that can negatively affect how well the body absorbs Biotin. A whole cooked egg contains ten micrograms of Biotin, which is around 33?percent of the daily intake and is primarily found in the yolk (DV).
2. LegumesThe two wealthiest sources of Biotin are peanuts and soybeans, while most legumes are also excellent sources. The amount of Biotin in a 1-ounce (28-gram) serving of roasted peanuts is a little under five micrograms or 17% of the DV. 19.3 micrograms of Biotin, or 64% of the DV, may be found in one serving of whole soybeans, which is 3/4 cup (100 grams). Peas, beans, and lentils are other legume sources high in protein, fiber, and minerals.
3. Seeds and NutsMost nuts and seeds, particularly almonds and sunflower seeds, are good sources of Biotin. Roasted sunflower seeds contain 2.6 micrograms of Biotin, or 10% of the DV, in a 1/4-cup (20-gram) serving. 1.5 micrograms, or 5% of the DV, are present in 1/4 cup (30 grammes) of roasted almonds. Additionally, a plentiful supply of fibre, unsaturated fat, and protein are nuts and seeds.
4. LiverAlthough it may not be a regular component of your diet, organ meats like liver are the best biotin sources available (which makes sense, considering Biotin is stored in the liver). There is almost 31 mcg of Biotin in just 3 ounces (75 grammes) of cooked beef liver. A 3-ounce (75-gram) serving of cooked chicken liver contains 138 micrograms, which is considerably more.
5. Sweet potatoesOne of the best vegetable sources of Biotin is sweet potatoes. 2.4 micrograms of Biotin, or 8% of the DV, may be found in a 1/2-cup (125-gram) portion of cooked sweet potatoes. They're also a great nutritious option because they contain vitamins, minerals, fibre, and carotenoid antioxidants. Additionally, the fact that they taste great doesn't hurt (just saying).
6. MushroomsBecause mushrooms contain a lot of Biotin, they are naturally resistant to parasites and predators. The amount of Biotin in 20 caps (120 grammes) of canned button mushrooms is 2.6 micrograms or over 10% of the DV. Even more is present in a 1-cup (70-gram) portion of chopped, fresh button mushrooms: 5.6 micrograms. On top of that, these nutrient-rich fungi provide many additional health advantages. They are a fantastic source of antioxidants, magnesium, and selenium.
7. BananasFew fruits contain Biotin; however, bananas have a small amount. The amount of Biotin in a small banana (105 grams) is roughly 0.2 micrograms or 1% of the DV. There is a tonne of additional advantages to taking into account because bananas are also rich in fibre, carbohydrates, and micronutrients, including B vitamins, copper, and potassium.
8. BroccoliAlthough broccoli is better recognised for its fibre, calcium, and vitamins A and C, it also packs a little biotin punch. 0.4 micrograms are in 1/2 cup (45 grams) of uncooked, chopped broccoli.
9. YeastBrewer's and nutritional yeast contain a surprisingly high level of Biotin (specific amounts vary by brand). Brewer's active yeast is utilised while creating bread and beer. Biotin is a typical 2.25-teaspoon (7-gram) packet of active dry yeast for baking is 1/4 micrograms or 5% of the DV. When making non-dairy cheese, nutritional yeast, an inactive yeast, is frequently employed (you can also eat it on its own). For every two teaspoons, up to 21 micrograms of Biotin may be present (16 grams).
10. AvocadosAs a bonus, avocados are a fantastic source of Biotin. They are also a tremendous source of unsaturated fats and folate. The amount of Biotin in a medium avocado (200 gram) is at least 1.85 micrograms or 6% of the DV.
11. SalmonSalmon is the most incredible seafood option in terms of biotin content. The amount of Biotin in a cooked 3-ounce (85-gram) portion of salmon is five micrograms. Omega-3 fatty acids, which are abundant in salmon and are also helpful for persons attempting to improve the health of their hair, are another benefit. This kind of good fat may be able to stop hair loss.
12. TunaNot only is canned tuna convenient, but it's also healthy. Additionally, it contains a lot of Biotin. 0.6 mcg of Biotin are found in a 3-oz can (85 grammes) of tuna in water. Omega-3 fatty acids are also abundant in canned tuna, a great source of protein, vitamin D, selenium, and iodine.
13. SpinachAnother food that provides a respectable amount of Biotin is spinach. 0.5 mcg of Biotin is present in 1/2 cup (64 gram) of boiling spinach. Spinach also has a wealth of nutrients, including fibre, calcium, iron, folic acid, and vitamins A and C.
14. DairyDairy Products, including milk, yoghurt, and cheese, contain trace amounts of Biotin. 0.4 micrograms of Biotin are present in 1 ounce (28 grams) of cheddar cheese, 0.3 micrograms are present in 1 cup (128 grams) of 2 per cent milk, and 0.2 micrograms are present in 1 cup (128 grams) of plain yoghurt. These foods are a fantastic source of calcium, potassium, vitamin D, and protein, assuming you don't have a dairy intolerance.
15. MeatsA few types of meat can also be a rich source of Biotin. Pork chops and cooked hamburger meat are examples of these. 3.8 micrograms of Biotin, or 13% of the DV, can be found in a 3-ounce (85-gram) portion of grilled hamburger and pork chop.
Health benefits of Biotin
There are several other areas of your health in which Biotin plays a crucial part, although the majority of the buzz surrounding it concentrates mainly on providing vitamins for hair, skin, and nails:
1. Promotes healthy hairA supplement can help with the signs of biotin deficiency, including hair loss and thinning hair. Additionally, because it is involved in the production of keratin, the primary component of hair, Biotin is thought to promote healthy hair growth naturally.
2. Promotes healthy skinDue to its involvement in the synthesis of fatty acids, which are essential for good skin, Biotin is directly fighting the effects of ageing. For other defense against deterioration caused by pollution, the sun, and other severe everyday environmental worries, the cells in your skin primarily rely on forming fat.
3. Improves nail strength.Another typical symptom of vitamin deficiency, particularly vitamin B deficiency, is brittle, inflexible nails. In numerous human investigations, Biotin has been found to support the thickness and strength of nails.
4. Promotes immune system health.Maintaining the growth of white blood cells requires Biotin. These are the immune system'sdefense mechanisms, which guard your body against viruses and bacteria that can make you ill. Your body's white blood cells are divided into TH1 and TH2. TH1 and TH2 have to balance against one another like a seesaw. One might cause an inflammatory response in your body when it gets dominant. The lack of T-regulatory cells, which seek to preserve balance, is one factor that can cause this. T-cell ageing is linked to biotin deficiency.
5. Supports brain functionNeurological issues can result from a biotin deficiency, which biotin supplementation has been found to support. Biotin, along with other B vitamins, contributes to sustaining cognitive function overall and plays a role in neurotransmitter activity. It also protects against neurodegenerative illnesses like age-related cognitive decline. Due to its process of?synthesizing the hormones responsible for a good mood, it also aids in mood maintenance.
6. It has anti-inflammatory properties.According to studies, a lack of Biotin has been linked to an increase in pro-inflammatory cytokines and inflammation. It functions by turning on nuclear factor kappa B, also known as NF-kB, which attaches to your DNA and sets off a series of inflammatory cascades all across the body. According to studies, taking biotin supplements can help keep these pro-inflammatory cytokines at normal levels.
7. Encourages heart healthFat metabolism, which is essential for a healthy heart, requires Biotin. A daily intake of 15,000 mcg of Biotin has been demonstrated to help keep blood triglyceride levels healthy. Additionally, as inverse amounts of both are indicators of an elevated risk of heart disease, it can be used in concert with chromium to lower LDL levels and raise HDL levels.
8. Aids the body's process of breaking down nutrients.Every cell in your body uses the nutrients (protein, amino acids, carbs, and fatty acids) from meals to help break them down into energy. Biotin aids in this process. Biotin is required during various metabolic stages to enable the gluconeogenesis process, which produces fresh glucose as fuel. B7 is particularly crucial when engaging in other types of fasting, such as intermittent fasting, or when in a ketogenic state (nutritional ketosis or fat burning).
Low levels of this nutrient may arise because it is present in many foods, but severe deficiency is uncommon. Your doctor can do a biotin deficiency test if you are worried.
A biotin deficiency may also be a concern if you:
Have problems with digestion. Since a large portion of this conversion takes place in your gut, many people who battle inflammatory bowel disorders or other microbiome dysfunctions may struggle to maintain adequate levels of Biotin.
Take antibiotics; since they also destroy bacteria that produce Biotin, they may be a factor in low levels of Biotin.
Biotin absorption is hindered by heavy alcohol consumption.
Smoke because it makes biotin?utilization and absorption more rapid.
Signs of low biotin levels
If you have any of the following symptoms, you might be deficient. However, these are also signs of several other vitamin deficiencies, so it's better to consult your doctor first:
- Damaged hair
- Hair fall
- Intestinal problems
- Dry skin
Should a biotin deficiency concern you?
Your body uses metabolism, an internal mechanism, to convert the food you eat into valuable energy. Food that is not converted into energy is stored as fat. Your metabolism may have problems if you have deficient biotin levels. You may have health issues such as weariness, lifeless skin and hair, and difficulty losing weight because Biotin is required to operate this process efficiently.
So, what should you do?
Due to our evolved lifestyle, our diets don't usually provide the necessary amount of Biotin to ensure our hair and nails remain strong. To avoid biotin deficiency, we must have biotin-rich foods like the ones in the list mentioned above. Don't fret; biotin supplements are made for this exact reason. But we can't use just any supplements to increase the Biotin in our bodies, and we have to use proper supplements that contain enough Biotin in them so that our hair and nails remain healthy and strong.
Chicnutrix has two such supplements. Chicnutrix Biotin and Bounce. Here's why they're the best biotin tablets to use.
Chicnutrix Biotin: This excellent supplement from Chicnutrix is based on the idea that it only contains Biotin and selenium in the right amounts. Due to the Swiss Effervescent Technology, it gets absorbed faster into the bloodstream and gives the best results possible. Strong hair and nails require the support and maintenance of vitamin B7, sometimes known as Biotin. Additionally, it facilitates the body's ability to?metabolize nutrients, avoiding biotin deficiency. It contains selenium and 10,000 mcg of Biotin.
Chicnutrix Bounce: This is another excellent supplement from Chicnutrix that contains Biotin and concentrates explicitly on hair health. It contains Biotin, selenium, and 20 essential amino acids. It helps to lessen hair loss while boosting hair density and bounce and reducing dry, coarse, brittle, and split-end hair. Additionally, nourishing and preserving the health of hair follicles promotes hair growth and general health.
These two are the best biotin supplements in India.
Why use Chicnutrix?
All the products from Chicnutrix are made with clinically proven and expert trusted ingredients and Swiss Technology and are dermatologist-approved. So, you won't have any adverse side effects unless you are allergic to some or one element present in the products.
It works amazingly, making it better than any other hair supplement. Also, because of its great effervescent formulation, it absorbs faster into the bloodstream. These two supplements provide us with the vitamins and minerals to make our hair healthy and luscious and have Biotin for hair loss.
Since Biotin is not produced in the body and must be taken through biotin-rich foods and biotin tablets and supplements, so, we all have some questions about Biotin. Below, we have answered some of the frequently asked questions about Biotin.
Biotin: What is it?
Vitamin B7 or vitamin H, sometimes known as Biotin, is a dietary supplement that supports strong, healthy hair. The naturally occurring water-soluble supplement can help the body's natural fibres, like your hair, maintain their strength. A biotin deficit may be present in those with thinning or generally unhealthy hair, particularly if you start experiencing hair loss. Biotin supplements are the answer to this.
Why is Biotin beneficial?
Numerous studies have demonstrated the advantages of Biotin. Biotin may speed up the growth of your hair. But the health benefits of Biotin extend beyond your hair; regular biotin supplementation may also benefit your skin and nails.
What is Biotin used for?
Maintaining the health of your healthy hair is essential when trying to fit hair loss. Your body's structure, including that of your hair, skin, and nails, depends on Biotin. When Biotin is deficient in the body, hair can become brittle and unhealthy. It has been demonstrated that taking Biotin supplements will strengthen the framework of these essential body organs. In the end, Biotin is a component that can support the maintenance of your current healthy hair.
Does biotin benefit hair?
Yes, Biotin can enhance the appearance of your existing hair. Biotin may help maintain the strength of your current healthy hair. However, Biotin must be used consistently, much like most supplements, to support healthy hair. For the best chance of noticing noticeable benefits, it is advised to take biotin supplements at least once each day.
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