Choose Your Biotin-Rich Food From The Given Options

Biotin is a Vitamin B complex and it is needed to convert food into energy. The word biotin has its origin in the Greek word “biotos” which translates into “life”. It shows how important this vitamin is for life. Biotin is a crucial vitamin for healthy skin, eyes, hair, liver, and nervous system, and embryonic growth during pregnancy.

You get biotin from your diet and you need a daily dose of this vitamin as it is water soluble and hence can’t be stored in the body. Adolescents and adults have been prescribed a daily dose of 30-100 micrograms (mcg) per day. Since it is a water-soluble vitamin, anything extra will be flushed out from your body through urine.

How To Take Biotin?

The best way to fulfill your biotin need is to add biotin-rich food items to your diet. Also, you can try supplements on the advice of your doctor. But it is better to take biotin-rich food. And you will be surprised to know that there are many food items you can add to your diet.

Causes Of Biotin Deficiency

Taking medicines that reduce your body’s nutrient-absorbing power
Intestinal problems that cause poor nutrition
Genetic disorders leading to nutritional deficiency
Dieting limits the necessary amount of nutrition leading to deficiency

Biotin Deficiency Symptoms

Here’re the possible symptoms you could face due to biotin deficiency

• Red rashes on the face
• Hair loss/Brittle hair
• Depression
• Fatigue/Lethargy
• Insomnia
• Loss of appetite
• Dry eyes
• Tingling of the extremities
• Numbness
• Fungal infections

If you have any of these symptoms, you should see a doctor to confirm biotin deficiency and start medicines. Depending on the symptoms, you could be prescribed supplements. Also, you can add biotin-rich food to your diet.

Benefits Of Biotin

Biotin is beneficial for the whole body as it converts food into energy. While it is advantageous in many ways, here we’ll discuss the most important benefits of biotin.

• Regulates metabolism levels by converting all nutrients including fats, proteins, and carbohydrates into energy

• It protects the heart by increasing the high-density lipoprotein and decreasing the low-density lipoprotein responsible for heart problems

• Promotes brain function by providing necessary fatty substances the brain needs for proper functioning

• Boosts immunity by generating white blood cells in the right quantity

• It helps control type-2 diabetes by regulating insulin production and glucose levels in the body

• It contains excellent anti-inflammatory and anti-allergic properties helpful in suppressing allergic disorders

• It helps repair broken tissues and muscles by keeping the tissues and muscles healthy

• It has anti-bacterial properties that help treat multiple sclerosis

• It aids in weight loss by regulating the metabolic activity of the body

• It maintains healthy skin and nails by promoting the growth of fatty acids that nourish skin and nails

• It helps maintain healthy hair by increasing the growth of hair follicles. It strengthens hair as well

• It can play a vital role during pregnancy and during breastfeeding time

Adding biotin-rich food to your diet is the best way to increase your biotin consumption. Depending on your taste, you can choose vegetarian or non-vegetarian food to fulfill your biotin needs.

Vegetarian Biotin Diet

1. Dairy

Dairy items including milk, yogurt, and cheese contain a rich amount of biotin. Biotin amount in 28 gram serving of cheddar cheese is 0.4 micrograms, 0.2 micrograms in a cup of plain yogurt, and 0.3 micrograms in one cup of milk.

2. Spinach

64 grams serving of boiled spinach gives 0.5 micrograms of biotin. Also, this leafy vegetable has more benefits. It is a great source of fiber and it contains calcium, iron, and vitamins A and C in rich quantities.

3. Mushrooms

This fungi vegetable is rich in nutrition, especially biotin. A 120 gram of canned button mushroom contains 2.6 micrograms of biotin but fresh button mushrooms contain 5.6 micrograms of biotin. Other nutrients available in mushrooms include selenium, magnesium, and antioxidants.

4. Broccoli

Broccoli is widely consumed for its fiber content and as a source of calcium, and vitamins A and C. But it also contains a good amount of biotin. A 45-gram serving of raw broccoli contains 0.4 micrograms of biotin.

5. Legumes

Legumes are the best source of biotin and this is evident from their biotin content. A 28-gram serving of roasted peanut contains 5 micrograms of biotin and a 100-gram serving of soybeans packs 19.3 micrograms of biotin. Peas, beans, and lentils also contain a good amount of biotin.

Biotin Rich Fruits

A 125-gram serving of sweet potatoes contains 2.4 micrograms of biotin; one small banana packs 0.2 micrograms of biotin; a medium-size avocado gives 1.85 micrograms of biotin. A 20-gram serving of roasted sunflower seeds has 2.6 micrograms of biotin and 30 grams of roasted almonds has 1.5 micrograms of biotin.

Non-Vegetarian Biotin Diet

1. Meat

If you like meat, you should try pork chops and cooked hamburgers. These two food items contain more biotin protein than others. An 85-gram piece of both types of meat contains 3.8 micrograms of biotin. Learn to make different recipes using pork chops to make them more delicious.

2. Organ Meat

Organ meat especially the liver contains more biotin than any other part of the animal body. A 75 grams piece of cooked liver contains 31 micrograms of biotin and the same quantity of cooked chicken liver has a maximum of 138 micrograms of biotin. Next time you order non-vegetarian food, order more organ meat.

3. Egg Yolks

Eggs are packed with B vitamins and other nutrients including iron and protein. But egg yolk is high in biotin. A cooked egg yolk can provide up to 10 micrograms of biotin. But it should be cooked well because the egg white could negatively interfere with biotin absorption when eaten in raw condition.

4. Fish

Salmon and tuna are two fishes that contain biotin in a good amount. An 85-gram piece of cooked salmon contains 5 micrograms of biotin and the same quantity of cooked tuna can give 0.6 micrograms of biotin. But tuna has some added advantages as well. It is also high in omega-3 fatty acids, vitamin D, selenium, and iodine.

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