It’s likely that you have seen biotin supplements if you have ever been in the supermarket’s supplement aisle. They can be bought separately on occasion or as part of multivitamin supplements on other occasions. The majority of Indians do not consume biotin-rich foods on a regular basis. We love rice, but we also require biotin for a variety of reasons. So, in this blog, we’ll look at some of the best Biotin-rich foods you should include in your diet. However, before we get started, let’s take a closer look at what Biotin is and why you need it.
What is Biotin and Why do you need it?
The water-soluble vitamin biotin, also referred to as vitamin B7, is crucial for the body. Its ability to process proteins, fats, and carbs is what makes it important. It is a coenzyme that aids enzymes in the body in carrying out their duties, especially when turning food into energy. A common ingredient in multivitamins and cosmetics, for this reason, is biotin, which is also essential to maintaining glowing skin, hair, and nails. Furthermore, biotin is required for the development and growth of cells as well as regular nervous system function.
Furthermore, biotin is normally found in a variety of foods, including whole grains, nuts, leafy green vegetables, and eggs. Despite the rarity, some medical conditions can cause biotin deficiencies. If you have digestive issues or are pregnant, you might have such a condition.
6 Biotin-Rich Foods to include in your Diet:
Eggs
Eggs make up one of nature’s nutrient-dense tiny packages. For instance, an egg is a full protein source because it has all of the nine vital amino acids. One of the major sources of biotin is egg yolks, which have a 10-microgram biotin content per large egg. Eggs are also high in protein, as well as other minerals and vitamins. You can try adding boiled eggs to salads or sandwiches to include them in your diet. or making omelettes or frittatas, or simply boiling them for a snack are all excellent ways to eat them too.
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Almonds
Having 1.5 micrograms of biotin per quarter cup, almonds are a great source of vitamins. Omega-3 fatty acids and healthy fats from almonds also sustain heart health by reducing inflammation. A further crucial nutrient for the health of your hair and skin is vitamin E, which is also present in them. Almonds and another biotin-rich food, like muesli, can help you get more of the vitamin. Almonds and peanuts, which have an average microgram content of 0.8 per serving, can be combined to make a trail mix. Almonds can also be eaten as a snack, added to salads or muesli, or used as a spread.
Sweet Potatoes
Sweet potatoes contain a wealth of vitamins and minerals. And some of them are beta-carotene and vitamin A and C, fibre, manganese, copper, potassium, and magnesium. They are also among the top vegetable sources of vitamin biotin. A half-cup of cooked sweet potatoes contains 2.4 mcg of biotin. Sweet potatoes are a superfood for healthy skin. This is mainly because they contain biotin in addition to vitamin A, which is beneficial for the eyes and skin. Furthermore, sweet potatoes can be baked, boiled, roasted, and used as a foundation for a buddha bowl. Or you can also just consume it as a side dish.
Salmon
Because they are rich in omega-3 fatty acids, which help to lower body inflammation, salmon and some other fatty fish are highly regarded. Moreover, cooked salmon is an amazing source of biotin, supplying 5 mcg per 3-ounce serving. Salmon is a fantastic food for maintaining healthy skin as well as hair due to its additional good fats.
Spinach
Eating your greens has many health advantages. Spinach is a nutrient-dense food that is rich in fibre, foods packed with vitamin C, polyphenols, and antioxidants. For every half cup of cooked spinach, there is also 0.5 mcg of biotin available. Spinach can be sautéed as a side dish or added to salads, juices, or soups.
Sunflower Seeds
Sunflower seeds are a fantastic source of biotin, containing about 2.6 micrograms per ounce. They are also high in healthy fats, fibre, and many other essential minerals. Sunflower seeds are delicious as a snack and can be used as a spread or added to salads or trail mix.
Do you consume these Biotin-rich foods on a regular basis? Let us know!
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