Biotin is a vitamin that is water-soluble. It is a vital nutrient that aids in the conversion of food into energy and the metabolism of carbs, fats, and proteins. Biotin is also important for gene control and cell signaling, as well as having healthy nails, skin, and hair. It is critical for the health of the fetus and the liver in pregnant women. Biotin is not stored in the body since it is water-soluble. Biotin, on the other hand, can be made by gut bacteria, taken as a dietary supplement, or obtained by eating certain foods.
In today’s article, we’ll show you 15 biotin-rich foods to incorporate into your diet.
Cheddar Cheese
Cheddar cheese contains roughly 0.5 mcg of biotin per ounce. Its nutrient-dense and fiber-rich composition make it a wonderful item to include in your diet. A slice of this cheese also has seven grams of protein and numerous vital amino acids, as well as phosphorus and calcium. This diet contributes to the body’s strong bone formation and muscle performance. It aids in the production of DNA and the proper functioning of the kidneys.
Dairy
Biotin is found in variable levels in cheese, milk, and yogurt. Blue and Camembert cheese were found to be among the most biotin-rich foods in a correlative investigation of 23 types of cheese. The National Institutes of Health confirms that cheddar cheese contains roughly 0.4 mcg of biotin per ounce, despite the fact that this claim dates back decades. 0.3 mcg is found in a cup of 2 percent milk, while 0.3 mcg is found in a cup of plain yogurt.
Milk
Biotin is found in roughly 0.3 mcg per cup of milk. Milk is also high in calcium, protein, and minerals, all of which aid in the development of strong bones and teeth. Protein helps build muscle and repair tissues, while potassium protects the heart by keeping blood pressure at a healthy range.
Liver and other meats
Because the liver stores the majority of biotin, consuming animal liver is one of the simplest ways to boost your biotin levels. The biotin content of a three-ounce portion of cooked beef liver is around 30 mcg. Other meats, such as kidneys, contain high levels of biotin as well. Other types of meat contain less biotin than organ meats, but they are still a good source of vitamins. A 3-ounce pork chop, for example, contains approximately four micrograms, as does a roasted hamburger patty.
Mushrooms
Mushrooms, whether sauteed or raw, provide a good source of biotin for the body. This veggie helps to keep parasites at bay. By combining them with a few biotin-rich meals like hard-boiled eggs, spinach, and roasted almonds, you can meet your body’s daily necessary biotin intake.
Almonds
Almonds are a great complement to the keto diet because they are high in moderate fats and low in carbohydrates compared to other nuts. Almonds can be eaten whole or made into almond milk. About 1.6 mcg of biotin is found in a quarter cup of cooked almonds. When selecting cooked nuts, keep in mind that some of them may contain vegetable oils and sugar. When feasible, go for raw nuts.
Egg yolk
Egg yolks are a good source of biotin, with one entire, cooked egg providing up to 10 mcg. Because raw egg whites contain a protein called avidin, which binds to biotin and prevents it from being absorbed by the body, eggs should be cooked before eating. Cooking separates the avidin from the biotin, allowing it to be absorbed more effectively.
Sweet potatoes
Sweet potatoes are generally referred to as an incredible food since they are so high in nutrients and vitamins. They have the highest biotin content of any vegetable, with one-half cup of sweet potato containing 2.4 mcg of biotin. This sweet potato piece contains only 90 calories. It’s also high in beta carotene, which can be converted to vitamin A quickly, making it an excellent health-boosting component, especially if you have thinning hair and want to improve your hair and skin condition.
Avocados
Avocados, which are highly healthy and a good source of potassium, have received a lot of attention for their health advantages (avocado contains more potassium than a banana). Avocados are also high in heart-healthy monounsaturated fatty acids and fiber, and one avocado can contain anywhere from 2 to 6 micrograms of biotin, depending on size. Avocados are nutrient-dense items that are simple to integrate into your diet if you follow a vegetarian diet.
Nuts and Seeds
The amount of biotin in each type of seed or nut varies, although both are good providers of vitamins. Biotin is found in almonds, walnuts, peanuts, and pecans, with a quarter-cup of roasted almonds containing roughly 1.6 mcg. 2.6 mcg Biotin is found in a quarter-cup of roasted sunflower seeds. Seeds and nuts also include other nutrients, such as vitamin E, that are beneficial to skin and hair health.
Plain Yogurts
One of the most important biotin sources is dairy products. Yogurt, in addition to cheese and milk, is a good source of biotin. Up to 0.3 micrograms of biotin can be found in a single cup of plain yogurt. It is high in vitamin D and calcium, which aid in the preservation of these vital nutrients in our bodies. Vitamin D deficiency causes brittle bones, weakness, joint discomfort, hair loss, and other problems. Vitamin D also boosts our bodies’ immunity. Yogurt consumption on a regular basis slows down the aging process and prevents hair dryness. It also improves the health of your skin and hair, giving them a natural glow.
Leafy Green Vegetables
Biotin is found in leafy greens such as broccoli and spinach. 0.5 micrograms and 0.4 micrograms of biotin are found in half a cup of spinach and broccoli, respectively. Spinach is high in fiber, minerals, chlorophyll, and antioxidants, among other things. Spinach consumption keeps you young and healthy. It protects against anemia and impaired vision by encouraging good iron absorption in the body. Broccoli, on the other hand, is high in both vitamin K and vitamin C. Broccoli eating on a regular basis helps bone and skin health. The presence of antioxidants in the body significantly reduces the occurrence of certain forms of cancer.
Cauliflower
Another biotin-rich vegetable is cauliflower. Other cruciferous vegetables, such as broccoli, are similarly high in biotin. These veggies are particularly high in vitamin C, which has antioxidant properties and is important for hair development. Avoid cooking your cauliflower to preserve the biotin content. Instead, try roasting or stir-frying cauliflower, or add finely chopped raw cauliflower to your salad.
Tomatoes
Tomatoes are extremely high in biotin, with one cup containing 7.2 micrograms of the hair-boosting vitamin. The easiest way to get as much biotin from tomatoes as possible is to eat them raw, just as you would with cauliflower. The good news is that, unlike cauliflower, tomatoes can be eaten raw in moderation. Tomatoes can be added to salads, chopped into pasta meals, soups, chili, or even a tomato sandwich. The possibilities are nearly endless.
Legumes
Protein, fiber, and other micronutrients are abundant in legumes such as peas, beans, and lentils. Peanuts and soybeans are two of the most abundant biotin sources in this category. A 1-ounce (28-gram) portion of roasted peanuts provides slightly under 5 micrograms of biotin, which is about 17% of the daily value. In one investigation of the biotin content of common Japanese foods, a 3/4-cup (100-gram) portion of whole soybeans had 19.3 mcg of biotin or 64 percent of the DV. Typically, legumes are boiled and used as a base for entrées and salads, as well as stir-fries and baked meals.
Making sure your vegetarian diet is high in biotin is far less difficult than you would think. Many delicious and nutritious options can be simply incorporated into your daily meal planning. Biotin provides numerous health benefits for your skin, nails, and hair, particularly if your hair is thinning or falling out, so it’s essential making sure your diet is as biotin-rich as possible.
