Eating foods with biotin is a normal part of most diets, but some people need to adapt their intake to increase biotin levels, in some cases.
What is biotin?
Biotin is one of the many water-soluble B vitamins, commonly known as vitamin B7, and plays a key role in the metabolism of food and the production of energy in the body. This vitamin is a fundamental part of numerous enzymes in the body that are needed to metabolize fats and carbohydrates, and also plays a role in protein synthesis. The body produces its own vitamin B7, but additional supplementation of food sources is an important part of your daily intake. Also, if it is determined that you are deficient in this key vitamin, taking concentrated supplements is always an option.
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Foods with biotin
List of foods rich in mushrooms biotin, spinach, cheese, yeast, salmon, avocado, sweet potatoes, cauliflower, eggs and almonds, among others.
Eggs
A boiled egg delivers about 25 micrograms of biotin to the body, approximately 80% of the daily recommendation for adults.
Cauliflower
If you prepare raw cauliflower, eating a single serving will offer approximately 17 micrograms of biotin, which is more than half of your daily amount required.
Mushrooms
There are 16 micrograms of biotin per 100 grams of mushrooms, which is just over 50% of your daily requirement for this vitamin every day.
cheese
While different varieties of cheese may be different in biotin content, most contain between 1 and 2 micrograms per ounce; depending on the amount of cheese you eat, this can help you get your minimum daily intake!
Almonds
One of the best food sources of biotin, almonds contain almost 15 micrograms of this vitamin in 1/4 cup. In other words, eating half a cup of almonds provides 100% of your necessary intake each day.
Liver
Another very rich source of biotin in food, eating cow's liver will provide between 25 and 35 micrograms of biotin in each 3-ounce serving.
Yeast
This substance can vary widely, but a single package of brewer's yeast can contain between 2 and 14 micrograms of this essential B vitamin.
Salmon
Less than many of the other foods, a 3-ounce serving of salmon will contain approximately 5 micrograms, about 18% of your daily requirements.
Avocado
A medium avocado will offer approximately 6 micrograms of biotin, among many other antioxidants and good fatty acids in this fruit.
Sweet potatoes
Known as one of the best vegetables for biotin consumption, sweet potato delivers 2.5 micrograms per 1/2 cup of cooked sweet potato.
Risk factor's
Although the body needs foods with biotin, there are some risk factors involved in taking supplements of this vitamin, such as the following:
- Gastrointestinal discomfort
- Nausea
- Cramps
- Diarrhea
Some people experience gastrointestinal problems when using these supplements, including nausea, cramping, and diarrhea. If you have a kidney disease or are a smoker, you have an increased risk of biotin deficiency, but it is best to talk with your doctor before adding this supplement to your health regimen.