Do you know what biotin is? Well, biotin is the B vitamin that helps your body in converting food into energy. It is also known as vitamin H as it is very important for the eyes, hair, skin as well as the functioning of the brain. There is an abundance of natural sources of biotin. You will be glad to know that biotin is also very important for the functioning of the liver. It is a water-soluble form of the vitamin which means that your body is not capable of storing it.
So, this means that you need to consume biotin-rich foods regularly in order to meet your daily requirement of biotin. You need to know that the daily value of the biotin is 30 mcg, so you should eat your food by keeping this thing in mind that you have to complete this daily value of biotin.
If you are not aware of the various types of food which are good natural sources of biotin, then you are suggested to have a look at the points mentioned below to get a brief idea.
10 Natural Sources Of Biotin
1. Nuts and seeds
Nuts and seeds are very good sources of fibre, protein as well as unsaturated fat. Most of these nuts and seeds are also a great source of biotin, but if we see the amount of biotin found in these nuts, then they can vary by type. You can easily eat nuts and seeds in their raw form, roasted form, tossed with the salads, or blended in the homemade nut butter.
If you eat different varieties of nuts and seeds daily, it is one of the best ways by which you can increase your intake of biotin. The almonds and the sunflower seeds are the two most excellent natural sources of biotin.
2. Egg yolks
Eggs are really very healthy to eat as they contain B vitamins, protein and iron. You will be amazed to know that the yolk of the eggs contains a good amount of biotin. You need to know that one whole cooked egg of 5 grams can provide you ten mcg of biotin, which is basically 33% of DV. It is advised to you that you should always cook the eggs fully before eating them so that it helps in reducing the risk of salmonella poisoning as well as improving the absorption of biotin.
It is essential for you to know that the egg whites consist of a protein called avidin, and it can really interfere in the absorption of the biotin if you eat them in the raw form. You can add the egg yolk to your diet by hard boiling them, scrambling, or making good baked foods with them like muffins and cakes.
Do you know that the legumes which you eat are also a good and natural source of biotin? The legumes, especially peas, beans and lentils, are very high in protein, fibre and many kinds of micronutrients. Some of these legumes are the richest source of biotin. Peanuts and soybeans are the ones that top the list. The legumes are boiled, and they are used as a base for salads or in baking some dishes. If you add legumes to your diet, then it can help your body in absorbing the required level of biotin.
If you are a non-vegetarian, then you can also get biotin in some specific organ meats like the liver. The liver is really very high in biotin, so you should surely include it in your diet. It is also a very sensible thing because most of the biotin of your body is generally stored in the liver only. You need to know that only three ounces of cooked beef liver can provide you 31 mcg of biotin, which is like 103 per cent of daily requirements.
You will be highly impressed to know that cooked chicken liver is also a richer source of biotin, which consists of 460% of biotin in a 75gm serving. Some of the people also like to eat liver fried with onions, chopped pasta dishes. And homemade burger patties. However, the liver is not the most popular type of food, but since it contains a good amount of biotin you should add it to your diet.
5. Sweet potatoes
Sweet potatoes are one of the healthiest versions of potatoes. It is full of minerals, essential vitamins and fiber, along with carotenoid antioxidants. You might not be aware of the fact that these sweet potatoes are also rich in biotin, which makes them even more healthy vegetables. The sweet potatoes can be baked and microwaved until they become soft. Trust me, guys, it is really very delicious. You just have to peel it, boil it and then mash it for making any other dishes like homemade burger patties with sweet potatoes.
This is the tiny nutrient-rich fungi that really offers a lot of health benefits. Biotin is also found in mushrooms along with other vitamins and minerals. The high level of biotin found in the mushroom helps in protecting them from the various kinds of predators in the world. The mushroom, which is canned, is really great for making noodles, pizzas and gravies.
While the fresh mushroom is the one which can be used for stuffing and baking, you can also sauté then and in your salads. They are really very easy to add to your food to make it healthier and richer in biotin.
Banana is truly one of the allrounder fruits which contain a huge amount of health benefits. These are the fruits that are packed with a lot of fibre, carbs and other essential micronutrients. You will be highly amazed to know that even a small banana can provide you with approximately 0.2 mcg of biotin, which is like 1 per cent of the total daily needs.
You can eat them in their raw form because they are fruits, but if you want to make them more delicious, then you can add them to the smoothies. One of the most popular ways of having a banana is by speeding nut butter over a banana. You can also freeze them and make a healthy version of ice cream.
It is really a great vegetable that is completely nutrient-dense. The amount of fibre, calcium and vitamins found in these vegetables are really high. However, broccoli is a very good source of biotin. You need to know that only a half-cup of raw broccoli contains 0.4 mcg. You can enjoy broccoli in your diet in the raw form by dipping in the hummus, or you can roast them with olive oil and the seasonings.
The broccoli soup is also very good in taste. So you can see that there are so many ways by which you can include broccoli in your diet.
There are two types of yeast, one is nutritional yeast, and the other one is brewer yeast. However, both these types of yeast contain biotin in them, but the amount of biotin may vary according to the types. It is important for you to know that the brewer yeast is the one which is known as the active dry yeast, and it is used for brewing the beer as well as the bread.
On the other hand, nutritional yeast is the one, which is known as inactive yeast, and they are found in non-dairy cheese. They are used for flavouring and in baking various types of food, and they are both a really good natural source for biotin in the body.
Avocados are really a superfood, and they are best known for their richness in folate and good fats. But the thing is that avocados are also a very good source of biotin. It is essential for you to know that the medium-sized avocado contains 1.85 mcg of biotin, which is six per cent of the total DV. There are so many ways by which you can include avocado in your diet.
You might have heard the benefits of avocado from people who are diet conscious. They can be eaten in raw form, mashed on the toast, or you can also slice on the salads for meeting your biotin requirement of the body.
In a nutshell
Biotin is basically the water-soluble form of the B vitamin which your body needs for obtaining food. The deficiency of biotin is very rare. Perhaps it can be avoided by eating the right kind of food which is rich in biotin. By now, you might have gained enough information about the various types of food which are rich in biotin, so you should include them in your diet to meet your body goals of biotin.
However, there are so many biotin supplements also available in the market. But one of the best ways for getting biotin is by eating a balanced diet and nutritious food.