Biotin is an important B vitamin which is water-soluble vitamin. It works as essential nutrient that helps in the metabolic process to break down protein, carbohydrates, fats and proteins. The vitamin also important for developing strong nails, healthy hair, skin and well-functioning liver.
You can even purchase biotin supplements in health food stores and at the pharmacy, but you can also increase your biotin intake through your diet. Biotin can be found in many foods that are high in protein, such as meat, dairy products and vegetables. Listed below a list of foods that contain biotin.
Nuts and Seeds:
Biotin content differ with the type of nut or seed, but these type of foods are in general a good source of the vitamin. Almonds that are raw, salted, or roasted contains high levels of biotin. Nuts and seeds also contain other nutrients, including vitamin E, which also benefit skin and hair health. Biotin can also be found in soybeans, peanuts, green beans, walnuts, and pecans. Having a handful of almonds as a snack will give you protein and vitamin E in addition to a biotin boost.
Eggs are great source of biotin and proteins. Egg yolks contain biotin, with one whole boiled egg provides up to 10 mcg. For maximum biotin consumption, egg yolks should be always cooked before they are consumed, despite the fact that heat preparation will decrease the amount of biotin you’re getting. Because of the function biotin serves in the development of an embryo, it makes sense that egg yolks are one of the most biotin-rich things you can eat.
Cauliflower is loaded with healthy nutrients one of which is biotin, A raw cauliflower contains 17 micro grams of biotin per serving. That’s a lot when you consider that most healthy Americans get between 100 and 300 micro grams of biotin each day. Since biotin is water-soluble, eat cauliflower raw to get the maximum nutritional benefit. Try slow-roasting it in the oven, or get creative and rice your cauliflower when you prepare it.
Try to eat raw cauliflower to get the maximum nutritional benefit.
Mix it in a food processor until it resembles breadcrumbs and slow-roast it in the oven, or get creative and rice your cauliflower when you prepare it.
Add to salads or mix into cooked grains to make a pilaf.
Mushrooms are high in biotin, nutrients and minerals. Biotin content of mushrooms protect them from parasites and predators as they grow. Mushrooms are great food to consume as they can help you prevent diabetes, heart health, obesity, cancer, and improve immune system. In addition, having more kinds of mushrooms will develop your hair, skin, and health. There are multiple ways to consume mushrooms through your lunch or dinner
Just saute mushrooms with onions
Include in soups
Add grilled mushrooms on sandwiches to taste
Try sliced mushrooms in a spinach salad, add some boiled egg yolks and almonds tossed in it
Fill mushrooms with other foods bake them
Generally fruits are not a very good source of biotin, but Bananas are an exception. Bananas are known for their potassium levels and the ability to offer instant energy when needed. They also contain fiber, potassium, manganese, calcium, iron, magnesium, phosphorus, and vitamins A, C, and B6.
Add bananas to your breakfast or slice them and add to your smoothie.