Biotin is a water soluble vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body.
A deficiency of biotin is quite rare, but if you do not get this nutrient enough, it can leave your skin and hair in lower conditions compared to the optimal one. Consuming enough biotin can also help to increase metabolism, balance levels of blood glucose, help your skin, hair and other parts like nails grow healthier.
There are natural food sources that contain biotin, nuts, root vegetables, and eggs are among the best sources for biotin. Each can contain more than a quarter of your daily biotin need in a single serving.
These are high in nutritional value. There are many kind of nuts such as walnuts, pecans, cashew nuts, hazelnuts, peanuts, and almonds. These are the perfect snacks to eat if you want to meet your daily intake of biotin easily.
Vegetables & Fruit
Vegetables are part of your 5 a day and they are rich in vitamins, minerals, antioxidants at are necessary for your health. Fruit has a very high amount of biotin in them. These are among the best sources and the most common with meals.
Eggs are rich in biotin and high in nutrients for hair growth. Egg yolk is rich in biotin and will prevent biotin deficiency as long as you don’t cut out the yolk. Egg whites also contribute in reducing nutrient loss.
Whole Wheat Bread
Whole wheat bread is often considered a healthier substitute for white bread, but these days its also being held under the microscope because of the gluten it contains. Aside from that, it’s an extremely good excellent source of biotin, protein, and iron.
Mushrooms are a great source of food. They can help you prevent diabetes, heart health problems, obesity, cancer and improve your immune system. They’re very high in biotin, minerals, and nutrients.
Peanut butter is full of biotin, it’s packed with protein but it’s high in calories. This food is a super food for fat loss, heart disease reduction, and diabetes prevention.
Meat and Seafood
Liver contains high levels of biotin while other organ meats such as kidney store significant amounts of biotin. Cooked pork provides a moderate amount. Seafood such as salmon and sardines contain moderate amount as well, they’re also rich with other vitamins such as protein and low-fat. If you like eating meat, you should choose beef, turkey, pork, and red meat to intake the high amount of biotin in them.
Cheese is high sodium, cholesterol, and fat. Many obese people are afraid of this food because they do not want to gain more weight, however, cheese is famous for its vitamin B12, Calcium and biotin amounts. Cheese can be added into anything and it’s very helpful at losing weight and enriching your hair. Calcium plays a big factor with your bones and helps strengthen while preventing osteoporosis. Cheese can also aid your tissue at repairing, growing, treating degeneration, strengthening nails, and protecting your skin.