Let’s take a look at the best foods rich in Biotin. Did you know that Biotin is also known as vitamin B7?
Both vegetarian and non vegetarian foods can be a good source of biotin. This article will list the best biotin boosting foods; Take a look.
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10+ Best Foods Rich in Biotin
Egg yolk
Egg yolks are a powerhouse of biotin. Just one large egg yolk contains about 10 micrograms of biotin. This is more than twice the recommended daily intake for adults.
Almonds
Almonds are not only a tasty snack but also a great source of biotin. A quarter cup of almonds provides about 1.5 micrograms of biotin. This makes them a convenient way to boost your intake.
Liver
Especially beef liver, is incredibly rich in biotin. A 100 gram serving of cooked beef liver contains around 30 micrograms of biotin. This exceeds what you are required to take daily. Which is more than enough to meet your daily needs.
Sunflower seeds
Sunflower seeds are another excellent source of biotin. Just a quarter cup of sunflower seeds provides about 2.6 micrograms of biotin. They are a convenient addition to salads or yogurts.
Salmon
Salmon is not only rich in omega-3 fatty acids but also a good source of biotin. A 3-ounce serving of cooked salmon contains approximately 5 micrograms of biotin, helping you meet your daily requirements.
Avocado
Avocado is a trendy and nutritious fruit that also contains biotin. One medium-sized avocado provides around 2 to 6 micrograms of biotin, depending on its size.
Benefits of Avocado in glow up journey
- It has good fats and vitamin E that keep your skin hydrated and make you look younger.
- Avocado helps your skin make more collagen which is important for the skin.
- Avocado is rich in potassium, which helps regulate fluid balance in the body. Hence ensuring the skin cells gets enough moisture.
Foods Rich in Biotin
Broccoli
Broccoli is a versatile vegetable that’s packed with nutrients, including biotin. One cup of cooked broccoli contains about 0.4 micrograms of biotin. This makes it a valuable addition to your diet.
Mushrooms
A half-cup serving of cooked mushrooms provides approximately 2 to 4 micrograms of biotin, depending on the variety of the mushroom.
Whole grains
For example; Oats and barley are rich in biotin. Incorporating these grains into your diet can help boost your biotin intake. A half-cup serving providing around 0.2 to 6 micrograms of biotin, depending on the grain.
Sweet potatoes
Sweet potatoes are not only delicious but also a good source of biotin. One medium-sized sweet potato provides approximately 2.4 micrograms of biotin.
Nuts/Seeds
Various nuts and seeds, such as walnuts, pecans, and flaxseeds, contain biotin. A quarter cup serving of these nuts and seeds can provide around 1 to 2 micrograms of biotin, depending on the type.
Benefits of Biotin
- Helps maintain a healthy eyesight.
- Promotes healthy hair growth and hair strength.
- Biotin is important for fetal development during pregnancy.
- Helps convert food into energy that the body can use for various functions.
- It helps to keep the skin moisturized contributing to a youthful appearance.
- Biotin supports the production of keratin in the nails, leading to stronger and healthier nails.
In conclusion, these foods rich in biotin should be added in your diet if you want to boost your biotin intake.