Biotin Rich Foods that you must consume in daily basis
Biotin or vitamin B7 is a water soluble vitamin which is a part of the vitamin B complex vitamins. It’s also referred as vitamin H, Appearex, biotina, vitamin B7 and coenzyme R. The Biotin is a type of vitamin B and also present in various foods & available as a supplement. The vitamin H is formed naturally in the intestines and may also be present in several foods. So, here we provide the Best Biotin Rich Foods and their benefits. Vitamin H is very vital for cell development and metabolism of fatty acids. Moreover, it helps regulate the blood sugar levels and energy cycle of body. In addition, Biotin is generally used in many nail, skin and hair remedies as a biotin deficiency may lead to hair loss, unhealthy skin and brittle & weak nails.
Some of the common biotin deficiency symptoms are thin hair, brittle nails, and scaly rashes around your eyes, depression and joint tingling. Consuming sufficient biotin can also help to reduce signs of biotin deficiency. Vitamin B7 also supports healthy nerve tissues & muscle pain. So, here is the list of the Foods rich in Biotin that you should consume in a daily basis.
Top 10 Foods High in Biotin
Eggs, mainly the yolks are one of the best Biotin Rich Foods and also you will reduce deficiency of biotin. The egg white also contributes in preventing nutrient loss in the process of getting in the body. It is also an excellent source of protein and they are extremely beneficial for the hair health. Consuming eggs, you will have to get more energy and reduce the risk of heart disease.
Whole Wheat Bread
Whole wheat bread is another food in the meal and it’s also an excellent amount of biotin. Consuming yeast in wheat bread will help you have additional biotin for your body growth. Moreover, consuming this type of food will reduce inflammation, prevent metabolic syndrome and diabetes. Also, whole wheat bread is rich in copper, iron, folic acid, zinc, fiber and vitamin B.
Nuts such as peanuts, almonds, walnuts, hazelnuts, pecans and cashew nuts are also one of the Best Biotin Rich Foods for Hair Health. For persons who want to intake biotin for healthy nails and hair, nuts are great choice as they contain high amounts of omega 3 fatty acids which help healthy nails & scalp health. These are very vital for the vegetarians to eat.
Meat and Seafood
Some types of animal meat & fish are contains good amounts of biotin. Meats like pork, beef, red meat and turkey contain high amounts of biotin. Liver contains an excellent source of biotin with 27-35 micrograms of biotin in three ounces of cooked liver. In addition, saltwater fish like sardines & salmon are high in biotin and low in fat.
Berries are also contains high amounts of biotin. Some berries such as raspberries, strawberries and cranberries can a major amount of biotin to your body. Furthermore, berries also high in antioxidants that will improve your overall health. Deficiency of biotin may cause several health problems, mainly for the hair and skin health. Consuming sufficient biotin will regulate the blood sugar level and also develop metabolism.
Mushrooms are great Biotin Rich Foods when they can help you improve immunity, heart health, prevent cancer, diabetes and obesity. Furthermore, they are rich in minerals, nutrients and biotin. Consuming more types of mushrooms will also develop your health, skin and hair.
Sunflower seeds contain vitamin E, calcium, magnesium, iron, vitamin B and mainly biotin. Biotin plays a vital role in improve nails, glowing your skin and growing your hair. You can try to consume them raw thus that you are not getting the added calories and fat which come with dry roasted sunflower seeds.
Avocados are also one of the best Biotin Rich Foods that you should include your regular diet. One whole avocado contains about 2-6 micrograms of biotin. The avocadoes are also high in protein, fiber, vitamins and minerals. In addition, they are good choice due to full nutrients and healthy fat for the body growth and hair health. You can add it in your salad or you can consume them raw.
Peanut butter is also good source of biotin. Furthermore, peanut butter is high in calories and protein. This Biotin rich food is great for diabetes prevention, fat loss and heart diseases prevention. You should include peanut butter in your diet.
Dairy products like buttermilk, milk, cottage cheese, and yogurt are also high in biotin for your body. Cheddar cheese contains 0.4-2 micrograms of biotin per one ounce serving. In addition, dairy products are linked to heart disease prevention, osteoporosis reduction, bone improvement, etc.
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