Incredible health benefits of biotin or vitamin h rich foods

Biotin is a trending option in the mainstream health and wellness space. Want to know more about it? Biotin is also called Vitamin H or Vitamin B7 and is a B-Complex vitamin enabling the breakdown of food by the system into precious energy. Interestingly, the name derives from Biotos, which is a Greek word that translates to sustenance.

 

There are many Biotin rich foods that we already consume as part of our daily diets. Some of these Biotin foods include nuts, eggs, fish, seeds, meat and even some varieties of vegetables.  Along with consuming natural sources of Biotin, people also go for supplementation at times.  

Why is it so valuable for the body? Read on to find out more about the incredible benefits of biotin. 

9 Top Biotin Rich Foods

Here is a basic list of foods that contain Biotin that will help you plan and integrate this essential vitamin into your daily diet.

1. Egg Yolk

Eggs contain B-complex vitamins in sizable amounts along with phosphorus, protein and iron. The yolk itself is a natural Biotin source. You can expect 10mcg of Biotin from a single cooked egg (roughly 50g). Yet, make sure that eggs are always cooked well in order to lower Salmonella poisoning risks. This is one of the prominent Biotin rich foods for hair growth.

2. Legumes, Seeds & Nuts

Legumes include lentils, peas and beans, all of which can be easily added to our daily diet. They are rich biotin sources in addition to soybeans and peanuts alike. Expect 5 mcg of Biotin in a single serving of roasted peanuts (roughly 28 g). A ¼ cup of sunflower seeds (roasted) will give you 2.6 mcg of Biotin. The same quantity of almonds will have 1.5 mcg of Biotin. These are also excellent Biotin foods for hair growth.

3. Liver

You can also find Biotin in liver and only 75 g of cooked chicken liver will give you 138 mcg of Biotin. You can also consume fried liver with onions or make minced liver patties for home-made burgers. 

4. Sweet Potatoes

Sweet potatoes not only contain fiber, vitamins and minerals but also Biotins. ½ a cup of cooked sweet potatoes will contain approximately 2.4 mcg of Biotin. 

5. Mushrooms

Mushrooms are also rich in essential Biotin. You can expect approximately 2.6 mcg of Biotin in 120 g of button mushrooms (canned). Fresh and chopped mushrooms (70g) will give you approximately 19% of your recommended daily consumption or 5.6 mcg of Biotin. 

6. Bananas

Bananas are known for their fiber, potassium and copper among other essential components. But did you know that a tiny 105 g banana will give you at least 0.2 mcg of Biotin? It is a great way to infuse some healthy Biotin into your body on the move. 

7. Broccoli

Broccoli is a delicious addition to any dietary regime. It also contains calcium, fiber, Vitamin C and Vitamin A. It also offers roughly 0.4 mcg of Biotin for every ½ a cup that is chopped and raw. 

8. Yeast

Brewer’s yeast also contains Biotin although it is only used for leavening bread and other purposes. Nutritional-grade yeast may offer 21 mcg of Biotin for every two tablespoons or 16 grams on average. This is used in flavoring foods and also for baking.

9. Avocado

Avocado not only comes with good unsaturated fats and folate, but Biotin as well. A medium sized avocado which is 200g will give you a minimum of 1.85mcg of Biotin. 

These items should definitely find place in any Biotin rich foods chart that you create. They will help you get more of this essential B-vitamin that comes with multifarious benefits. Read on to know more about the same.

Biggest Health Benefits of Biotin

Here are some of the biggest benefits of Biotin that you should be aware of: 

1. Helps Manage Diabetes

Biotin helps greatly in proper management of diabetes symptoms, while regulating blood sugar levels considerably. It also helps ensure healthy functioning of the brain while seamlessly managing neurological symptoms such as neuropathy or nerve dysfunction. 

2. Gives You Better Hair

Biotin has a positive impact on hair quality. Studies indicate how Biotin greatly enhances hair quality, including hair texture, volume and shine. 

3. Better Fingernails and Skin Quality

Also note that Biotin also gives us smoother and well-hydrated skin. At the same time, it is known to strengthen our fingernails, enabling their swift growth and development. 

4. Necessary during Pregnancy

Studies indicate how deficiencies in Biotin may lead to issues for pregnant women, building up to problems with the delivery. Women should regularly consume foods containing Biotin at the time of pregnancy along with taking supplements as well. Always consult the doctor before finalizing the latter. 

Biotin Side Effects

While Biotin comes with diverse health benefits and is essential for the smoother functioning of our systems, it may have minimal side effects. While these are rare, you should ensure that you consume it in the right doses (if you are taking a supplement). Biotin dissolves when in water, indicating that you cannot overdose on the same. This is because the body will keep flushing out extra amounts through urine. Hence, there are rare possibilities of side effects. 

The Bottom Line

Biotin is naturally made in the body through our daily dietary intake. Yet, you should focus on consuming more natural food sources of Biotin in order to set the foundation for healthier skin, nails and hair alike. It is also vital at the time of pregnancy while it also enables better diabetes management. You should only take supplements when specifically advised by your doctor.