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9 Biotin Rich Foods That Should Be Part Of Your Diet

By: Nupur Rawat Thu, 19 Dec 2024 4:51:51

9 Biotin Rich Foods That Should Be Part of Your Diet

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin belonging to the B-complex group. It plays a vital role in converting food into energy and is essential for maintaining the health of your hair, skin, and nails. Additionally, biotin supports brain function and helps regulate the immune system.

Since biotin is water-soluble, the body cannot store it, making it necessary to include biotin-rich foods in your diet to maintain adequate levels.

Effects of Biotin Deficiency

A lack of biotin can lead to neurological and skin issues. Neurological symptoms may include seizures, numbness, hypotonia (reduced muscle tone), intellectual disability, and developmental delays in children. Skin-related symptoms often manifest as hair loss and red rashes around the eyes, nose, and mouth. However, biotin deficiency is uncommon in individuals who consume a balanced diet rich in biotin.

To ensure sufficient biotin intake, here are some of the best biotin-rich foods to add to your diet:

Top Biotin-Rich Foods

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# Eggs

Eggs are an excellent source of protein and essential vitamins and minerals. The yolk, in particular, is rich in biotin, with 100 g of large egg yolk containing 45.9 µg of biotin. Cooking eggs improves biotin absorption by breaking down avidin, a protein that otherwise inhibits its absorption.

How to include in your diet:

Consume hard-boiled or scrambled eggs for a nutrient-rich meal.

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# Liver

Chicken and beef liver are packed with biotin and other essential nutrients like protein, iron, copper, vitamin A, and vitamin B12. A 74 g serving of cooked beef liver contains 30.8 µg of biotin, while the same amount of cooked chicken liver contains a whopping 138 µg.

How to include in your diet:

Sauté liver with onions, add it to burgers, or mix it into pasta dishes.

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# Nuts and Seeds

Nuts and seeds are excellent sources of biotin along with fiber, protein, and healthy fats. For example, 30 g of roasted almonds provide 1.32 µg of biotin, 30 g of walnuts have 0.78 µg, and 31 g of sunflower seeds contain 2.42 µg.

How to include in your diet:

Enjoy them raw, or add to stir-fry dishes and salads for a crunchy texture.

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# Salmon

This omega-3-rich fatty fish is also a great source of biotin. A 63 g serving of salmon contains 3.69 µg of biotin, supporting heart and brain health, energy production, and inflammation control.

How to include in your diet:

Bake or broil salmon for a delicious and healthy meal.

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# Mushrooms

Edible mushrooms are rich in protein, fiber, selenium, and biotin. Interestingly, biotin in mushrooms protects them from predators and parasites. A 120 g serving of canned mushrooms contains 2.59 µg of biotin.

How to include in your diet:

Grill mushrooms for salads or sauté them for a flavorful side dish.

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# Bananas

A popular fruit worldwide, bananas are known for their potassium and fiber content. They are also a source of biotin, with 103 g of fresh banana containing 0.14 µg.

How to include in your diet:

Eat ripe bananas raw, or add them to smoothies and fruit salads.

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# Broccoli

This nutrient-dense vegetable is loaded with vitamins, minerals, and bioactive compounds. A 113 g serving of fresh broccoli provides 1.07 µg of biotin.

How to include in your diet:

Enjoy broccoli steamed, roasted, or sautéed.

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# Avocado

Avocados are packed with various nutrients, including vitamin K, folate, B vitamins, potassium, and vitamin C. A 37 g serving of fresh avocado contains 0.36 µg of biotin.

How to include in your diet:

Spread mashed avocado on toast, use it as a salad topping, or make avocado soup.

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# Sweet Potatoes

Sweet potatoes are a great source of biotin and other nutrients like vitamin A, calcium, vitamin C, and magnesium. A 125 g serving of cooked sweet potatoes contains 2.4 µg of biotin.

How to include in your diet:

Bake sweet potatoes or blend them into a creamy soup.

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