12 foods High in Biotin to include in your Diet
Also known as vitamin H or B7, biotin is one of the B vitamins. From helping you achieve healthy hair to enhancing your metabolism, biotin is an essential vitamin that your body needs. Now, to fulfill the daily biotin requirements, you can always go for supplements. But, there are biotin foods that are easily available in the market. So, let’s take a look at the top 12 biotin rich foods that you must include in your diet today. Read ahead!
Why Do You Need Biotin?
Vitamin B is essential for your body because it helps convert the food you eat into energy. It is vital for the proper functioning of your eye, skin, hair, liver, and brain. Biotin is never stored in the body as it is a water-soluble vitamin. Therefore, it gets flushed out of the body when you urinate. Therefore, to ensure your body gets the necessary amounts of biotin, you must consume it every day.
Biotin deficiency is usually very rare and you need about 30 micrograms per day. One of the main advantages is that biotin is found in a variety of common foods, so you don’t have to work very hard to find biotin food sources.
12 Foods High In Biotin
Let’s take a look at all the biotin foods that will help aid your health.
1. Egg Yolks
If you are looking for foods rich in biotin, you cannot go wrong with eggs. A whole cooked egg offers about 10 micrograms of biotin, which fulfills almost 30% of the daily requirement. An egg is excellent because it is also a good source of protein and iron. However, to ensure you get all the biotin from the egg, it is essential to completely cook the egg because egg white contains a protein known as avidin.
Now, when you consume an egg that’s raw, avidin will negatively affect the biotin absorption by your body and you will not be able to enjoy the benefits of biotin.
You can easily consume boiled eggs or omelettes for breakfast. In fact, to make it all the more delicious and healthy, you can opt for a veggie omellet!
2. Legumes, Nuts, and Seeds
If you are wondering what foods have biotin that is also vegan, legumes can be a great choice. Almost all types of legumes contain biotin. However, two of the richest sources of legumes are soybeans and peanuts. About 28 grams of roasted peanuts give you 5 micrograms of biotin while about 100 grams of soybean give you 19 micrograms of biotin. You can also include peas, beans, and lentils in your diet.
Even nuts and seeds, such as almond and sunflower seeds can be a great source of biotin. A small biotin-rich foods chart of legumes includes;
- 100 grams of peas contain 34 micrograms of biotin
- ¾ cup of lentil contains 23 micrograms of biotin
- ¼ cup of roasted almonds contains 1.5 micrograms of biotin
- 20 grams of sunflower seeds contain 2.6 micrograms of biotin
You can have a serving of lentil dal or soybean curry topped with peanuts or sunflower seeds to fulfil the daily requirements of biotin.
Organ meats, such as the liver can be a great source of biotin. This is because biotin gets stored inside the liver.
- 75 grams of the beef liver contain 31 micrograms of biotin
- 75 grams of cooked chicken liver contains 138 micrograms of biotin
However, you will not be able to include this in your everyday diet. But, if you are a non-vegetarian, you must try to include the liver whenever possible as it is a rich source of biotin.
You can have a liver with interesting side dishes, such as mashed potatoes, green beans, shallots, rice pulao, or broccoli.
4. Sweet Potato
As a vegan or a vegetarian, sweet potato is a superfood for you. Half a cup or about 125 grams of sweet potato contains 2.4 micrograms of biotin. But that’s not all. This superfood is full of vitamins, minerals, fibre, and carotenoid antioxidants. Also, they taste really good!
Sweet potato fries can be a great snacking option!
If you want to know more and are thinking about what foods contain biotin, then mushrooms are a great choice. Did you ever wonder why mushrooms are well and good even in the wild, that’s because the biotin protects it from parasites. About 120 grams of button mushrooms contain 5.6 micrograms of biotin. They are also a great source of magnesium, antioxidants, and selenium.
A mushroom is also a great option if you are someone who is trying to lose weight because of its low-calorie count. In fact, there are studies that show how mushrooms can reduce the risks of Alzheimer’s, heart disease, diabetes, and cancer.
You can make an egg omelette with sauteed mushrooms as together they are a rich source of biotin.
This tasty yellow fruit will give you a small dose of biotin, which will make up 1 per cent of the daily requirement. One small banana, which is about 105 grams will offer 0.2 grams of biotin. Bananas are also full of fibre, carbs, B vitamins, copper, potassium, and more.
A banana smoothie is a great way to start your day. Also, bananas are a happy fruit because they contain tryptophan and when you ingest it, it gets converted into serotonin in the body, which improves your mood and helps you relax.
While broccoli offers very little biotin, it also offers other necessary nutrients, including fibre, calcium, vitamin A and C. One cup of chopped broccoli contains about 0.8 micrograms of biotin.
You can add boiled broccoli to salads, curries, and more.
You find two kinds of yeast- brewer’s yeast or active yeast and nutritional yeast. Active yeast contains about ¼ micrograms of biotin and nutritional yeast, about 2 tablespoons contain 21 micrograms of biotin.
Dry yeast is used in baking products while nutritional yeast is used to make non-dairy cheese.
You can try non-dairy cheese with nutritional yeast in your diet. It is also less in calories.
Another popular food that contains biotin is avocados. A medium-sized avocado contains about 1.85 micrograms of biotin. Another reason why avocados can be great is that they are a great source of folate and unsaturated fats. In fact, the folate that avocados fetch you can help lower the risks of cancer.
There is also research that shows low levels of folate can help combat depression. Folate helps block a substance known as homocysteine, which doesn’t let nutrients pass through the brain, leading to depression. So, overall, avocados can be great for you.
You can try making an avocado smoothie or avocado on toast.
10. Salmon and Tuna
While salmon offers a good amount of salmon, tuna offers a bit. In about 85 grams of salmon, 5 micrograms of biotin are present and tuna contains 0.6 micrograms of biotin in about 85 grams of tuna.
Salmon is also rich in omega-3 fatty acids and can be a very healthy choice for you. And tuna too is packed with omega-3 fatty acids and is also an excellent source of protein, vitamin D, iodine, and selenium.
Meats like pork chops and hamburger meat are a good source of biotin. About 85 grams of pork chops or hamburger meat contain 3.8 micrograms of biotin.
It is not recommended to consume them every day. But once in a while, they can be a great choice.
About 64 grams of spinach offers 0.5 micrograms of biotin. But that’s not all. Biotin is also rich in fibre, calcium, iron, folic acid, and vitamins A and C.
These were some of the foods that are rich in biotin. It is important to add them to your daily meals so you get the required amounts of biotin. However, there is an easier way to get the required amount of biotin. That’s why Plix Life brings you Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin).
Plix Life’s biotin supplement comes in a delectable orange flavour where just one scoop of the powder and you are all sorted. This vegan product offers you a plethora of advantages, which include;
- It offers you all the essential nutrients necessary to keep your scalp healthy
- It gives you lustrous hair
- It improves the blood flow to the scalp and nourishes the hair follicles
- It makes your hair healthy and strong
- It protects your hair from damage
- It gives you long lustrous hair
Once you start taking Plix Life’s biotin supplement, you will see a difference in just one month. Your hair feels more nourished and you will enjoy a clean scalp. By the third month, your hair will look lustrous, will see growth, and look just like the way you wanted it. With more volume and shine, it will look as good as how it looks in shampoo commercials.
Try it today!
What are all the advantages of taking Plix Life biotin supplements?
Plix Life’s Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin) can be exceptional for you. It can help;
- Strengthen your hair and nails, add more shine to your hair and prevent hair loss and thinning
- Biotin is great when it comes to managing your sugar levels and it can help you combat diabetes
- It makes your skin feel more hydrated and moisturized and ensures a smoother appearance
These are some of the benefits of biotin on your health.
Does biotin help your face?
If you are someone who is suffering from extremely dry and dull skin, taking biotin supplements can prove to be helpful. When you take biotin regularly, it is able to produce a fatty acid that can offer the right nourishment to the skin. It helps keep your skin hydrated, well-moisturized, and smooth.
In fact, biotin when taken along with other antioxidants can help detox your skin and renew it, boosting the immunity and offering a glowing finish. Along with biotin, however, it is important to maintain a healthy lifestyle.
3. Does biotin increase your weight?
You can rest assured that biotin doesn’t increase your weight. You can easily take biotin supplements or biotin-rich foods without having to worry about either weight gain or weight loss. However, it is always important that you take only the recommended amount of biotin, as it can otherwise cause side effects such as skin rashes and bloating.
4. When Should I take Plix Life’s biotin supplements?
You must take Plix Life’s Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin) 30 minutes after your breakfast.
5. Can both men and women use biotin?
Yes, Plix Life’s Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin) is beneficial for both men and women and can help nourish their scalp and strengthen their hair.