Biotin is quite essential for our body, and still, many people don’t know from which foods you can get Biotin. So, today I am going to tell you about 10 Biotin based foods that can replenish your Biotin Intake.
Biotin comes from the source of Vitamin B that helps your body to transform food into energy. Biotin is essential for eye, hair, skin, brain functions as well as for it supports liver functions. It is a water soluble vitamin that is needed to be consumed on a daily basis to maintain adequate levels.
Though, Biotin deficiency is quite rare because biotin is available as a supplement, and many people can simply get what all they need by eating a varied diet.
10 Biotin Rich foods
Egg Yolks
You get biotin in eggs. Eggs contain B vitamins, protein, iron, and phosphorus, and also the yolk which is a rich source of biotin. Now the question is how much biotin is in egg. A cooked egg provides 10 mcg of biotin. One should always cook eggs thoroughly to reduce the risk of Salmonella poisoning and improve biotin absorption.
Note: Egg whites contain a protein called avidin, which can stop biotin absorption if you eat it raw.
Eggs can be consumed hard-boiled or scrambled eggs.
Legumes
Legumes include specifically peanuts and soybeans that are really a good source of Biotin as well as protein, fiber, and numerous micronutrients. A 1-ounce of roasted peanuts contains 5 mcg of biotin.
Nuts and seeds
Nuts and seeds are the best sources of raising your Biotin level intake. They are also a good source of fiber, unsaturated fat, and protein. 20-gram of sunflower seeds can provide 2.6 mcg of biotin.
Nuts and seeds can be consumed raw, mixed with salads or pasta dishes, or it can also be blended into homemade nuts and seed butters.
Liver
If you are a non vegetarian, then you can even make your biotin consumption tasty by adding liver into your diet. The liver is really high in biotin, and this even makes sense as most of your body’s biotin is stored in your liver. Just 75 grams of cooked liver provides nearly 31 mcg of biotin.
You can even enjoy your diet by adding liver fried with onions, minced into homemade burger patties, or chopped and cooked pasta dishes.
Sweet Potatoes
Potatoes are the best vegetable sauce in which you can take Biotin. Sweet potatoes contain vitamins, minerals, fiber, and carotenoid antioxidants. 125-gram of cooked sweet potatoes contains 2.4 mcg of biotin.
Sweet potatoes can be baked or microwaved. You can also peel, boil, and mash them to make tasty veggie burger patties.
Mushrooms
Fresh mushrooms are good sources that can easily be added to any of your dishes. Mushrooms have a lot of health benefits that include biotin. Mushrooms’ high biotin content protects them from parasites and predators in the wild. 120 grams of mushrooms contain 2.6 mcg of biotin.
Mushrooms can be added over noodles, homemade pizzas, and sauces, or they can also be stuffed and baked, sautéed, or added to salads.
Bananas
This sweet, nutritious, and popular snack also provides you with Biotin in banana. Bananas are the most popular fruits worldwide. They are also rich in fiber, carbs, and micronutrients like B vitamins, copper, and potassium.
One banana of 105 grams can provide approximately 0.2 mcg of biotin. They are mostly consumed raw, but you can also add them to smoothies, spread nut butter on them, or freeze them to make ice cream.
Broccoli
Broccoli contains nutrients including calcium and vitamins A and C, and it is really a good source of Biotin as well. Broccoli is also one of the most nutrient-dense vegetables. 45 gram of raw, chopped broccoli contains 0.4 mcg of Biotin.
You can simply add Broccoli raw with dip, blended into soups, or sautéed and added to pasta.
Yeast
Nutritional and active dry yeast both are good to consume for biotin intake. Both nutritional and active dry yeast provide biotin, but the specific amounts vary.
Brewer’s yeast, or the active dry yeast, is used to brew beer and leaven bread, and on the other hand, nutritional yeast is an inactive yeast that’s often used to make non dairy cheese.
Nutritional yeast contains up to 21 mcg of biotin, and 7 gms of active dry yeast used for baking provides 1.4 mcg of biotin.
Avocados
Avocados produce guacamole which is a good source of healthy fats as well as Biotin. 200 grams of Avocado contains at least 1.85 mcg of biotin.
Avocados can be consumed raw, mashed onto toast, or can be sliced to top salads, taco soup, and burritos.
Takeaway
Biotin is required by your body to regulate genes and to help you to communicate efficiently. It is also used as a supplement to treat hepatitis, brittle nails, neuropathy, or other conditions.
So what are you thinking now?
It is very important to add Biotin to your diet, and now, when you know which foods contain, start adding it to your diet and keep your hair, nails and skin healthy.
