Biotin, also known as vitamin H, coenzyme R or vitamin B7, forms a part of the B complex group of vitamins. Biotin has multiple functions in human bodies. A sufficient intake of biotin gives you a high-functioning metabolism, steady blood sugar level and strengthened hair and nails. Because biotin is a water-soluble nutrient, it must be absorbed daily, with an average dosage of 30mg per day for an adult. Although biotin shortage does not happen often, it is a good idea to always keep in mind a list of fresh and biotin-containing food for a convenient choice.
In general, biotin can be easily found on most food with high protein. Specifically, biotin-containing foods can be divided into six groups, including: seafood, meat, eggs and dairy, vegetables, fruits, legumes and nuts and seeds.
Saltwater fishes and red meat are rich sources of vitamins, including the B ones. Salmon, tuna and sardines are necessary in supplying fatty acids, omega 3 and omega 6 contents, all of which are major components of healthy skin, strong heart and reduced risk of cancer; now that you have even more reasons to try on those creative recipes with those delicious fishes. Salmon and other sea fishes may account for 2- 10% of the daily biotin requirement from each serving.
Pork, beef, liver and other organs are packed with crucial amounts of biotin. Similar to seafood, each serving of meat supply you with 2-10% of daily biotin intake required. It is advised that you eat fresh meat instead of canned ones because canning process will lose 40%-80% of the original biotin. This principle is applied to other biotin-rich food as well.
Egg yolks are very high in biotin. With one egg a day, you can expect 25% of biotin supplement. However, you should notice that excessive consumption of egg white might negatively interfere with the full absorption of biotin into the body. Eggs are also high in cholesterol and protein, therefore you may not want to eat eggs as a single dish itself but rather chop it into salad or make cakes where egg white are often not used.
Milk and milk-made products such as goat’s milk, cow’s milk, butter and cheese are full of biotin nutrient. A diet plan with dairy can also boost your calcium, thus good for your bone in the long run. Because they are high in cholesterol, fat and sodium, you may want to use it sparingly though. Overall, the health benefits of cheese and milk far outweigh their harms, not to mention they often occur in many food recipes, especially in Western cuisine.
Yogurt is a perfect alternative to other milk products if you are afraid of cholesterol. The probiotic support of the fermentation in some yogurt with high concentration on good bacteria will double the effect of biotin on maintaining a balanced blood sugar level. There are about 10% of daily biotin requirement per serving of dairy in general.
Vegetables are most-loved food when it comes to vitamin supply. Biotin can be found loaded in cauliflower, lettuce, cucumbers and spinach. Vitamin A, C, E and B included in such greens and its wide availability make it the simplest and best grocery shopping choice on any lazy day. Tomato, probably best known for its richness in lycopene and vitamin A, is also an excellent source of biotin. Intake of tomatoes on a regular basis helps women reduce risk of osteoporosis, heart disease and aging. All such perks make tomatoes a super food for human health.
Avocado and berries are among the excellent fruits for biotin increment. Coconut water and bananas are the tropical alternatives if you want to mix your fruit salad in a bit more yummy way. The further perks about berries are their antioxidants content, which help your cells stay stronger and reduce risk of cancer and heart disease. Avocado is similar to fishes in the way that it supplies your body with fatty acids, allowing your skin and hair to glow and your body to boost in overall nutrition.
Raspberries store large chunk of vitamin C and biotin needed for hair, skin and a reduced rate of obesity. The high concentration in fiber, manganese and vitamin K make raspberries a good breakfast smoothie to start your busy day without having to sacrifice any nutrition intake.
Soy products, peanuts and other bean varieties consist of a large amount of biotin as well as vitamin B complex and other essential amino acids and fatty acids. Tofu and soymilk are two popular foods among the vegetarians as well as the non-vegans nowadays for its high nutritious values. With only 10-gram serving of soybean, there are about 60mg of biotin, twice the daily biotin requirement per person. But cooked soymilk or the canned ones can have less.
9. Nuts and seeds
Peanuts and almonds are ranked among the highest quality sources of biotin with each serving contains more than a quarter of your daily biotin needed. The best thing about nuts is that they can be eaten at any time of a day as a snack, which can give you the calories you need. Cashews, peanut butter, hazelnuts, walnuts and sunflower seeds also contain a significant amount of biotin.
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Although some foods are not fully recorded in term of biotin concentration, they still have biotin content aside from many other health benefits. More importantly, they are fresh and simple food, in the sense that they do not require much treatment or process where nutrient such as biotin leaks out and become wasted; such food includes mushroom, green tea leaves and whole grain cereal. While mushroom can be made into a variety of health recipes, green tea is a useful antioxidant and cancer prevention that has long been used in Japan and China. And whole grain bread has becoming increasingly important as people shift to goo-carb dietary plans nowadays in avoidance of diabetes and other sugary-related diseases.