Biotin , also called vitamin H, is extremely important for cell growth and the production and metabolism of fatty acids. It also helps maintain blood sugar levels and the body's energy cycle. Biotin is also popularly used in many remedies for skin, hair and nails. A deficiency of botin can lead to dull skin, hair loss and weak and brittle nails. Scaly rashes around the eyes, thinning hair, tingling joints, and depression are also some signs of a biotin deficiency. Biotin also promotes healthy nerve tissues and relieves muscle pain. It is also important to make sure that a pregnant woman does not suffer from a biotin deficiency. Vitamin H is naturally formed in our intestines and can also be found in several foods, here are some of them:
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11 Rich Foods in Biotin for a Healthy Hair and Some
1. Fish and Meat
Some types of meat and fish are good sources of biotin, 3 ounces of cooked liver contains 27 micro milligrams of biotin, making it an excellent source of this nutrient. Saltwater fish, such as salmon and sardines, are low in fat and contain enough biotin, as well as other proteins. Also meat such as red meat, pork, turkey and beef contain large amounts of biotin. {loadposition googleina}
2. Integral Bread
A slice of wholemeal bread contains 59 micrograms of biotin. The vitamin in it is found in wheat bran and therefore white bread has less biotin in comparison. On the other hand, yeast in bread, particularly brewer's yeast is another important source of biotin.
3 eggs
The egg yolk is another excellent food rich in biotin. However, too much egg white can actually be a catalyst for a biotin deficiency since eggs contain a specific element that binds to biotin, reducing the ability to equally distribute the nutrient. So be sure to eat the egg with the yolk.
4. Dairy Products
In addition to calcium and other nutrients, dairy products such as milk, buttermilk, yogurt, cottage cheese and cheese are also a rich source of biotin for the body.
5. Soy
A 10-gram serving of soy contains 60 mg of biotin. One of the best sources of biotin.
6. Vegetables
Vegetables such as onions, cucumbers, cabbage and cauliflower contain biotin and are healthy ways to incorporate this vitamin into your daily diet.
7. Fruits
A regular intake of fresh food ensures a large amount of iron and biotin in the body. The avocado is the source of the fruit richest in biotin and should be consumed regularly.
8. Walnuts
A variety of nuts such as walnuts, almonds, peanuts, hazelnuts, cashews and pecans provide the body with biotin. For those who want to consume biotin for healthy hair and nails, nuts are a good choice, as they also contain omega-3 fatty acids that help promote hair and nail health.
9. Berries
Some berries such as strawberries, blueberries and raspberries can guarantee a significant amount of biotin to the body. In addition to biotin, they also offer a wide range of antioxidants and other health benefits.
10. Drinks
Drinks such as black tea, coffee, wine and beer also contain biotin. However, they should not be consumed in large quantities, as they can have adverse effects on the body.
11. Sunflower Seeds
Sunflower seeds contain biotin, iron, calcium, potassium, vitamin E, magnesium and vitamin B and should be included in the daily diet.
Knowing which foods contain biotin helps to incorporate them into your daily diet. The result is the overall improvement of the health of your skin , hair and nails .