Do you know any biotin rich food ? Biotin also known as vitamin B7 and vitamin H, works as a coenzyme in the body helping the metabolism of fatty acids, amino acids and glucose.
In order to convert the macronutrients such as carbohydrates and protein into energy which get distributed for the proper physical and psychological activities, biotin must be present.
Biotin nourishes the health of skin, hair, eyes, liver and nervous system.
During pregnancy biotin is an essential nutrient since it helps the growth of embryo.
Deficiency of biotin can lead to symptoms such as brittle hair or hair loss, lack or energy or chronic fatigue, digestive and intestinal tract issues, muscles aches and pains, mood swings and nerve damages.
Unhealthy practices such as smoking and excessive use of alcohol can lead to the deficiency of biotin.
Biotin can be naturally obtained through foods and they are given below.
EGGS – BIOTIN RICH FOOD
Eggs are rich in biotin.
They also provide sulfur, protein, essential amino acids and choline.
Egg yolk contains vitamin A, vitamin E, vitamin k, vitamin D, iron and zinc.
LIVER
liver is an excellent source of biotin, and they are loaded with vitamin A,
Vitamin B6, folate, niacin, protein, riboflavin, vitamin B12, pantothenic acid, zinc, phosphorus, copper, iron and selenium.
ALMONDS – BIOTIN RICH FOOD
Almonds contain biotin and other nutrients such as unsaturated fatty acids, filling fiber, protective phytosterol antioxidants and plant protein.
Almonds helps to reduce cholesterol.
CAULIFLOWER
Cauliflower is a good source of biotin.
It also provides protein, thiamin, riboflavin, niacin, magnesium, phosphorus, dietary fiber, vitamin C, vitamin K, vitamin B6. Folate, pantothenic acid, potassium and manganese.
SALMON – BIOTIN RICH FOOD
Salmon is highly rich in biotin.
Besides it is also a good source of high-quality protein, vitamins and minerals ( including selenium and vitamin B12) .
AVOCADOS
Avocados are highly dense in nutrients.
Besides, biotin they also contain monounsaturated fats, polyunsaturated fats, and pantothenic acid, dietary fiber, folate, magnesium, riboflavin, iron, potassium, and manganese.
CHEESE – BIOTIN RICH FOOD
Cheese is an excellent sources of probiotics, and it is also provides protein in plenty.
Cheese also contain calcium, vitamin B12, pjosphorus and selenium.
MUSHROOM
Mushrooms contain necessary amount of biotin,
It is a splendid resources of fiber, minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate.
SPINACH – BIOTIN RICH FOOD
Spinach provides sufficient amount of biotin.
It is also loaded with vitamin C, vitamin A, manganese, zinc and selenium.
SWEET POTATO
The fat free sweet potatoes are rich in biotin.
Besides it also contains and vitamin A, vitamin B5, vitamin B6, thiamin, niacin, riboflavin, and carotenoids.
