Biotin is a water soluble vitamin, better known as vitamin B7 or vitamin H. Its principal role is to convert food into energy, which acts as coenzyme in several catabolic processes such as promoting cell growth, digestion and regular functions of organs. However, Biotin is best known for its amazing potential to enhance the health and of skin, hair, and nails. As a result, most beauty products targeting the skin and hair section contain Biotin. However, this vitamin is also responsible for the healthy functioning of the brain and the nervous system.
Though a biotin deficiency is extremely rare but if it does occur, it can have diverse effects on both physical and mental well-being. Hence, it is encouraged to take biotin through natural food sources. Interestingly, Biotin also helps in treating mental illnesses such as depression. Biotin is available in supplements so one should only consume after being prescribed by your general physician.
Say Cheese for Good Health
All dairy products have a decent amount of biotin which is essential for growth and development. One ounce of cheddar cheese contains 0.4 mcg of biotin. It is also rich in protein, calcium and phosphorus, all essential for overall well-being of the human body. Cheddar cheese can easily be assimilated in your daily diet. So whether you cook it or bake, adding cheese to your daily menu can definitely improve your intake.
Cups of Milk & Yogurt
Milk and yogurt are staple dairy items that are essential for daily diet. A cup of milk contains 0.3 mcg of biotin. A great source of calcium along with other minerals, milk build strong and healthy bones and teeth. Whereas, yogurt is rich in calcium and contains a good amount of vitamin D as well. A plain unflavoured yogurt cup contains 0.2 mcg of biotin.
Light up Your Daily Cereal
Begin your day with a good bowl of cereal, full of rich nutrients, essential for good health. Oatmeal cut several health risks such as diabetes and obesity and protect the heart too. Add in a good old banana and top with raspberries and you are good to go! Bananas give the ultimate boost and are a great wake me up. One cup of oatmeal contains 0.2 micrograms of biotin whereas half cup of bananas holds 0.2 micrograms of biotin. On the top, raspberries add that much needed fruity flavour, needed for a wakeup call. Raspberries are similar to bananas when it comes to their fiber quantity. However, raspberries are low in sugar. A cup of raspberries, which is quite a lot, contains about 2 mcg of biotin.
The Benefit of Eggs
Eggs are an excellent source of nutrition and are a complete meal in itself. They contain an amalgamation of nutrients which include B vitamins and iron, though they are an excellent source of protein. Eggs contain an approximate amount of 10 mcg of biotin. To maximise your biotin intake, fully cook your eggs as there is an element called avidin in egg whites, which inhibits the appropriate absorption of this water-soluble vitamin.
The Onion & the Tomato Mix
Tomatoes are wonderfully rich in numerous nutrients, biotin being one of them. One good source of the antioxidant lycopene, tomatoes are a good source of potassium, vitamin c, k, etc. This source of Biotin is plant-based is very easy to use. It is very easy to incorporate tomatoes in the daily diet. You can either whole or consume them in the form of puree or a paste. A cup of whole tomatoes contain around 7.2 mcg of biotin approximately. While on the other hand, onions may not be your usual source of biotin but they are easy to use and even easier to incorporate in your daily diet. Onion contain 8.0 mcg of biotin. Hence, it is highly advised that you properly cook the veggie if you want to take full advantage of this water-soluble vitamin.
Shrooom that Mushroom
Mushrooms are nutrient fungi and can instantly boost your biotin intake. It is their high amount of biotin that also prevents them from parasites and predators of the wild. They can also be cooked but that affects the biotin in them, which is decreased to different methods of cooking. Mushrooms also contain other important nutrients such as iron and zinc, which are necessary for healthy hair and nails. On the whole, mushrooms provide 7 mcg per 100 g if they are eaten raw.
Serving with Sweet Potatoes
Sweet potatoes may not be better than their white counterpart as both offer a rich nutritional value. High in carbohydrates, sweet potatoes offer 8.5 mcg of biotin in a cup. Rich in beta carotene, which is responsible for converting into vitamin A for the body. Sweet potatoes also support healthy eye sight and promote hair growth.
Jazz up Your Salads with Broccoli and Spinach
Green vegetables contains a decent amount of biotin though it’s nearly not as much as biotin can be extracted from other sources. Broccoli is low in calories and will easily increase your biotin uptake. Around 0.4 mcg per serving of broccoli is taken. Amongst the vegetables, however, it is spinach which contains the highest amount of biotin that is 7 mcg per portion.
Salmon – The Source from the Sea
Salmon is a common food and an incredibly rich source of biotin. An oily fish, salmon is also a rich source of omega 3 fatty acids, which are also responsible for the growth of thick lustrous healthy hair. 100g of canned salmon can provide 5 mcg of biotin. Salmon is also responsible for improving brain heath and protecting the heart.
Liver – The Animal Source
Meat products are considered to be nature’s own multivitamin as they are a rich source of nutrients, which include vitamins proteins and other elements. After all, most of our biotin is stored in the liver and if cooked properly, liver becomes an even richer source of this nutrient. Liver provides the highest source of biotin. Just 75 grams of cooked meat, whether beef or chicken, provides an approximate of 31 mcg of biotin.