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.
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.
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.
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.
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.
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.
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.
What does biotin do to your body?
Biotin offers several benefits for the body. It helps with the indispensable process of converting food into energy while also making Keratin, the crucial protein for nails, skin and hair. It has several other advantages as well.
How good is biotin for hair growth?
Biotin is an excellent option for better hair growth as per several reports. Biotin goes a long way towards nourishing the scalp, since it contains Keratin. It also reduces hair loss greatly.
How much biotin should I take daily for hair growth?
There is no specific daily quantity prescribed by authorities globally, such as the FDA for instance. Yet, experts feel that 30 mcg is the maximum daily dose that you need. This applies if you are using supplements. You can also consume foods which naturally contain Biotin.
Is it good to take biotin every day?
The body will make sufficient Biotin via dietary intake on a daily basis. You should only consume supplements if advised by the doctor. Find natural Biotin sources and include them in your daily diet instead.
Does biotin cause weight loss?
There is no direct evidence linking Biotin consumption towards weight loss. There is no study that confirms any results in this regard.