Biotin is an important part of a healthy metabolismand creates important enzymes. It is known as vitamin B7 or vitamin H becausebiotin strengthens nails and hair. Biotin helps your body convert food into energy. Vitamin B7 is important for the normal growthof fetuses. It is also used to metabolize carbohydrates,fats and amino acids. Biotin is crucial for skin, hair and nails. Low biotin intake can lead to brittle nailsand thinning hair. Vitamin B7 is possibly helpful in the treatmentof diabetes. A treatment that combines chromium picolinateand B7 improves glucose metabolism in patients.
With type 2 diabetes, according to the studyby Alpha Therapy Center. Fortunately, high doses of biotin were helpfulin the treatment of peripheral neuropathy, a symptom of diabetes. As far as dosage goes, there are no officialguidelines for vitamin B7 allowance. Some experts recommend at least 30 microgramsto 100 micrograms of biotin daily. Biotin deficiency is also rare since it isfound in a lot foods that we are all too familiar. While biotin is available as a supplement,most people can meet their biotin needs by eating a balanced diet. Your body does not store biotin since itswater-soluble so overdosing on biotin is a.
Non-issue. In this video you'll find out the top 11 foodsrich in biotin, as well as common ways they are eaten: Before we continue, kindly SUBSCRIBE! And Click the bell icon, so you don't missout on our new videos. Foods Rich in Biotin. 1. DAIRY Milk, cheese and yogurt all contain biotin.
An ounce of cheddar cheese contains 0.4 microgramsof biotin. A cup of yogurt contains 0.2 micrograms ofbiotin. Milk is an excellent source of biotin sinceit contains 0.3 micrograms of biotin. Besides this, milk is also an excellent sourceof protein, calcium and vitamin D which contributes to bone and teeth health. 2. EGG YOLKS Egg yolks are another source of food richin biotin. A whole, cooked egg provides around 10 microgramsof biotin, or around 33% of the DV.
Always cook eggs to maximize the biotin intakeand for safety reasons. 3. BEEF LIVER If there is an undisputed champion of therichest source of biotin, it would be beef liver. Including this into the diet will definitelyboost the biotin intake of a person. 3 ounces of beef liver provides at least 30micrograms, which is more than 100% of the DV. Some people enjoy beef liver by adding friedonions, or chopped and cooked to add to various.
Pasta dishes. 4. SWEET POTATOES Sweet potatoes are one of the best vegetablesources of biotin. A serving of cooked sweet potato has 2.4 microgramsof vitamin H and 8% of the DV. They are also rich in beta carotene, whichthe body converts to vitamin A. Vitamin A is crucial for replacing skin cells. For preparation, sweet potatoes can be bakedor microwaved until soft. You can turn them into fries or add them asan ingredient to veggie burger patties.
5. MUSHROOMS A serving of mushrooms can contain at least10% of the DV of biotin, which is about 2.6 micrograms. Their high biotin content protects them fromparasites and predators in the wild. Canned mushrooms can be added to an arrayof dishes due to its versatility like atop pastas and gravies. 6. SALMON.
Not only is salmon known for its high proteincontent, it also has 5 micrograms of biotin which is 17% of your DV. Salmon is also rich in omega-3 fats whichis known to help one's heart health and prevent hair loss. 7. BANANAS Bananas are one of the most popular fruitin the world. One small banana provides around 0.2 microgramsof biotin or 1% of your DV. Bananas are also very nutritious in otherways.
They have vitamin B6, vitamin C, manganese,magnesium and potassium. They are mostly eaten by their own, but thereare many creative ways to incorporate bananas into one's diet. They can be added to smoothies, oat meals,and they can be frozen to make nondairy ice cream. 8. SUNFLOWER SEEDS These can be enjoyed raw or added as toppingsto other dishes. A 1/4 cup serving of sunflower seeds has 2.6micrograms of biotin or 10% of your DV.
Because of its biotin content and high nutritiousvalue, sunflower seeds are the perfect snack. 9. YEAST There are 2 kinds of yeast, nutritional yeastand brewer's yeast. They both provide biotin. Brewer's yeast is used to brew beer and leavenbread. Nutritional yeast is an inactive yeast usedto make nondairy cheese. Nutritional yeast can contain 21 microgramsof biotin, or 69% of your DV. 10.
AVOCADOS Avocados are known for their sources of unsaturatedfats and folate. They are also rich in biotin. A 200 grams avocado contains at least 1.85micrograms of biotin or 6% of your DV. One of the famous ways avocados are servedwould be in the form of guacamole. They can also be mashed into toast and usedin a variety of dishes as well. They can be made into fruit shakes with milk. 11. BROCCOLI.
Broccoli has a good source of biotin. Just 45 grams of chopped broccoli contains0.4 micrograms or 1% of your DV. It is also one of the most nutrient densevegetables since its full of fiber, calcium, vitamin A and C. Broccoli can be enjoyed in a variety of ways. One of the famous way to eat it would be rawand dipped into hummus or any other condiment. Some other options would be to stir-fry broccolisalong with onions and garlic, steam, roast it with olive oil and seasoning, blended intosoups or added to pastas and casseroles. In conclusion, biotin deficiency is rare andcan be avoided by eating biotin rich foods.
Biotin is a water-soluble B vitamin that yourbody needs. Some of the best sources of biotin includemilk, egg yolks, beef liver, sweet potatoes, mushrooms, salmon, bananas, sunflower seeds,yeast, avocados and broccoli. Biotin supplements are available, but mostpeople can meet their needs by eating a varied diet. Hope you enjoyed this video? Please Take A Quick Moment to SUBSCRIBE! LIKE AND SHARE This Video. Thanks for watching.