Foods with biotin
11 foods that contain more biotin
There are many foods that contain vitamin H also known as biotin and are excellent sources of this vitamin, among some are the kidneys, liver, milk, eggs, soy beans, and several vegetables and many fruits such as cambur, the milky, bananas, spinach and tomatoes. Also nuts like almonds and walnuts contain a lot of biotin.
Numerous foods of plant origin have biotin in its free form. In foods of animal origin and yeast, biotin must be separated through the process of digestion so that the body can absorb it in its entirety and take advantage of it.
Suffering from biotin deficiency does not happen very often, but not having enough can affect your hair and skin leading to a non-optimal condition. Getting enough biotin can also mean increased metabolism, balanced blood glucose levels, and it's just one of the B vitamins you do not want to be away from too long. Luckily, it's quite easy to include it in the menu and replace it, and you will be very far from that small statistic that has a biotin deficit.
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1. Mushrooms
Mushrooms are a healthy food in general, as they contain many properties in minerals and vitamins, but in particular if you are distressed by your biotin levels, you may want to be sure to include mushrooms in your meals, or lean more towards them. Menu dishes that include them. Besides being a high source of biotin, it brings with it a mixture of nutrients and very healthy minerals for various areas of the body, and should not be overlooked as a very healthy food. It is advisable to try different types of mushrooms to see which is the most pleasing, each of these contemplate several flavors but all equally very nutritious.
Recommended portion of mushrooms: 100 grams 38 calories, 19% of the RDA of iron, contains 1 mg of biotin.
2. Tuna
Tuna is very rich in biotin, and also has a lot of other benefits such as omega-3 and more vitamins that make it a very valuable food for human health, so its inclusion in the diet is recommended at least twice. a week. It is also not recommended to abuse their consumption, since tuna may contain small traces of mercury from the seas where they are caught, so it is not advisable to consume very frequently, especially the Pacific Ocean. Tuna is also well known for being a great source of protein and omega-3, as well as all the benefits this has on humans.
Recommended portion of Tuna: 100 grams, 184 calories, supply of vitamin B12 full day, contains 1.7 mg of biotin
3. Turkey meat
Turkey is an excellent source of protein to help build a large muscle mass, but it is also a great source of biotin; and this is one of the reasons why the vast majority of Americans do not suffer from biotin deficiency. While you and I are sticking to the boneless and turkey breast skin that has been toasted while cooking the piece makes it maintain your body fat and helps increase it, making it part of a very healthy diet. healthy. That is why you will see turkey included in some of the most popular diet plans around the world.
Recommended portion of turkey meat: 100 grams, 104 calories, 18g protein, contains 2.1 mg of biotin.
4. Avocados
Avocados are full of so many vitamins, minerals and other healthy things like protein and fiber, which is not surprising that you can use it to get some biotin by adding it to the menu. They provide a good portion of healthy fat, as well, both monounsaturated and polyunsaturated, so it does not matter how you eat it, in a recipe, in a divine salad, or on your own, as this will give you a good nutritional contribution to your health.
5. Chard
Chard is often eclipsed by green leafy vegetables such as kale and super spinach, however it is a very healthy vegetable and can help maintain your optimal biotin levels. In addition to its already known contribution of vitamin A, it is also full of magnesium, fiber and vitamin C. It is a very beneficial vegetable for you that you can easily include in your menu in shakes and salads to have a better health.
Recommended portion of chard: (100 grams), 19 calories, vitamin A supply, contains 1.8 mg of biotin.
6. Eggs
The debate continues on whether eggs are good for health or not. Some say they are, some say no, and another go back and forth about the healthiness of the yolk compared to the clear one. But one thing is certain, and that is that eggs provide you with biotin, so if you are interested in increasing your levels you may consider eating them. They also provide protein and other nutrients, as well as cholesterol.
Recommended portion of eggs: (100 grams), 155 calories, 13g proteins, contains 1.9 mg of biotin.
7. Salmon
Salmon is often praised for its high levels of proteins and omega-3 fatty acids, and it is a very successful thing since 20% of 100 gr of protein. It is common to see salmon used in sushi rolls, and it is also used as Main dish, which is served with a serving of broccoli or asparagus, as well as basmati rice or quinoa make a full meal. Many health experts suggest eating salmon several times a week for its anti-inflammatory properties and its contribution of biotin.
Recommended portion of salmon: 100 grams, 208 calories, 20g protein, contains 1.1 mg of biotin.
8. Sunflower seeds
This bite is one of the favorites on the baseball field and is actually a great source of minerals such as magnesium, and vitamins such as biotin or vitamin H. Preferably eat them raw so you will avoid the added fat and calories that come with sunflower seeds dry toast Buying organic seeds is also a good idea, since conventional seed agriculture involves the use of a lot of chemicals.
Recommended portion of sunflower seeds: 100 grams, 584 calories, 81% of the magnesium CDR, contains 1.3 mg of biotin.
9. Liver
Eating liver meat is not the same as eating beef, since it has many more mineral loads in it, as well as additional vitamins, depending on the cut. What you can be sure of is that you are getting a good intake of biotin when you eat liver. It is also a rich source of magnesium and iron, but perhaps not as high a contribution of the latter as does a piece of beef. Visiting a butcher shop may be your best bet if you want to increase your biotin levels.
Recommended portion of liver: 100 grams, 516 calories, total fat 4g, contains 1.8 mg of biotin.
A delicious contribution of biotin
10. Peanut butter
If you like the taste of peanut butter you will be happy to know that it is helping to meet your biotin needs. It is full of protein, but it can also provide a large amount of calories in just a small amount. In his book The ABS Diet, author David Zinczenko lists peanut butter as a superfood and shows how to incorporate more into a healthy diet, using it as a tasty additive to nutritious smoothies.
Recommended serving of peanut butter: 100 grams, 589 calories, 24g protein, contains 1.6 mg of biotin.
All cheeses provide biotin
11. Cheese
Cheese is usually excluded from diet plans because of its high content of fat, sodium and cholesterol. When consumed in moderation, it can be a good source of biotin, as well as being high in calcium and vitamin B12. While it is better not to exaggerate the consumption of cheese, sometimes it can be difficult to avoid it since it manifests itself in many recipes and menu items.
Recommended portion of cheese: 100 grams, 402 calories, full day calcium supply, contains 1.4 mg of biotin.
Since biotin is a water-soluble vitamin, it is not recommended to cook vegetables for a long time, so it is recommended to drink only boiled water during the intake of biotin.
Surely you know many more foods that contain biotin, share them with us in your comments, how do you combine these foods to get a contribution of biotin to your diet?