Top 10 foods rich in biotin

Today we discuss about Top 10 foods rich in biotin

In addition to being known as vitamin H, biotin is an essential vitamin that assists enzymes in breaking down glucose, fats, and proteins. Although biotin is only required in small amounts, a deficiency can result in fatigue, depression, and loss of appetite.

Furthermore, hair loss, cheilitis, or cracks in the corners of the mouth, glossitis, and dry, scaly skin may also be associated with biotin deficiency.

Why do you need biotin?

This vitamin is one of the B vitamins and has been identified as promoting healthy hair, skin, and nails. Biotin is also crucial in the development of the fetus and is involved in brain development and proper functioning. In infants and children, this vitamin aids in brain development, and the lack of this vitamin can lead to impaired learning and memory in adulthood. Biotin forms a vital part of the myelin sheath, which protects nerves from the elements.

Due to their vital role in transmitting important messages between the brain and different parts of the body, nerves in the brain and spinal cord are highly vulnerable to damage caused by biotin deficiency.

How much biotin should i take each day?

There is only a small amount of biotin required by your body for proper function. The Recommended Daily Allowance for biotin (RDA) for adults is 30 micrograms per day, while for pregnant or lactating women, it is 35 micrograms per day. As a result of a study that examined the efficacy of high-dose biotin in managing multiple sclerosis symptoms, a very high dose of biotin at 300 mg per day is still tolerated and found to be safe.

In spite of the fact that the authors found that the dosage of biotin was safe, no studies have been conducted that have examined the long-term effects of high-dose biotin on the overall health of individuals. Providing patients with multiple sclerosis with the safety and efficacy of high-dose biotin over time will be beneficial.

The body is able to absorb and utilize biotin primarily from the diet that you consume. In addition, the gut’s microbiota sufficiently produces biotin, which is absorbed and used by the body.

Here is the list of top 10 foods rich in biotin

1.Beef liver

Beef liver is one of the richest sources of biotin only about 3 ounces (85 grams of beef, or about a half cup) is needed to provide you with 30.8 micrograms of biotin. This is almost as much as the RDA of 35 micrograms of biotin.

It is not unusual for the liver to contain high levels of biotin, as biotin breaks down glucose when the body requires more energy. As a result, the liver tends to be rich in biotin due to its ability to decompose glucose.

2.Bananas

As a fruit, bananas can be enjoyed after meals or as a snack during the day. They are widely available in supermarkets and can be grown in tropical regions. A banana contains 0.2 micrograms of biotin per serving.

It is important to note that bananas are not only a source of biotin, but also a very good source of vitamin C, vitamin B6 and minerals such as magnesium, potassium, and manganese.

3.Eggs

Another important source of biotin is eggs, which are a very good source of protein, as well as other essential vitamins and minerals.

The vitamins present in eggs include vitamin A, vitamin D, riboflavin, folate, pantothenic acid, and choline. Eggs also contain biotin at ten micrograms, which is one third of the recommended daily allowance for adults.

In comparison to egg whites, egg yolks contain a higher level of biotin; however, raw egg whites contain an avidin protein that strongly binds to biotin. Since avidin binds to biotin, it is difficult for biotin to be absorbed by the body. Cooking the egg can denature avidin, allowing biotin to be readily absorbed.

4.Cooked Sweet Potato

The biotin content of half a cup of cooked sweet potato amounts to 2.4 micrograms, which amounts to 8% of the Recommended Daily Allowance.

As an excellent source of vitamins C and B vitamins, sweet potatoes are also an excellent source of calcium, magnesium, iron, phosphorus, thiamin, and potassium. They are also an excellent source of beta carotene, an antioxidant that is essential for protecting the body against free radical damage.

There is a crucial role for antioxidants in delaying the aging process and preventing early cell death. These antioxidants play a significant role in slowing the progression of long-term illnesses such as Alzheimer’s disease.

5.Nuts and seeds

In addition to nuts and seeds, the following nuts and seeds are excellent sources of biotin:

.pecans

.walnuts

.almonds

.peanuts

It is estimated that one cup of roasted almonds contains 1.5 micrograms of vitamin H. This is approximately 5% of the recommended daily allowance for adults.

In addition, sunflower seeds are a good source of biotin. About 1 1/4 cups of roasted sunflower seeds contain 2.8 micrograms of biotin, which is about 9% of the daily recommended intake of this vitamin.

The biotin content of 50 grams of plain peanuts contains 103% of the daily recommended allowance or 36.0 micrograms.

An average bag of 50 grams pecans contains about 32.0 micrograms of biotin, more than 100% of your daily recommended allowance.

Peans and pecans both contain significant amounts of biotin in comparison with almonds and sunflower seeds

6.Salmon

5.0 micrograms of biotin are contained in three ounces of canned pink salmon in water, which represents 17% of the recommended daily allowance.

It is also an excellent source of protein, with a 100 grams serving containing 41% of the Recommended Daily Allowance for protein. In addition, salmon contains potassium, selenium, vitamin E, vitamin D, and vitamins B3, B5, B6 and B12.

7.Tuna

It is also important to note that canned tuna in water contains biotin. About 3 ounces of canned tuna contain 0.6 micrograms of biotin. This amount only constitutes about 2% of the RDA. Increasing the amount of tuna you consume may also help to increase your intake of biotin.

Tuna is a rich source of biotin, vitamin B12, and protein. Canned light tuna contains fewer mercury concentrations than yellowfin tuna. It is further a rich source of omega-three fatty acids that are essential for lipid metabolism and brain development.

8.Boiled Spinach

The amount of biotin found in half a cup of boiled spinach is only 0.5 micrograms, which is only 2% of the recommended daily allowance. However, eating half a cup of spinach as a part of every meal will enable you to consume more biotin.

As well as containing biotin, spinach is also high in fiber and is beneficial for easing bowel movements. Fiber is digested by bacteria in the large intestine, which can improve the gut’s microbiome. Additionally, spinach is an excellent source of vitamin C, vitamin K, folate, potassium and iron.

9.Cooked Pork Chop

The phytonutrient biotin is present in approximately 3.8 micrograms per ounce of cooked pork chop, which is 13% of the recommended daily allowance (RDA).

Additionally, cooked pork chops contain a variety of vitamins and minerals, such as vitamins B6 and B12, iron, zinc, and potassium. It also contains trace minerals, including selenium, thiamin, and niacin.

10.Fresh Broccoli

It is important to note that half a cup of fresh broccoli contains 0.4 micrograms of biotin, which is only 1% of the daily recommended dose. Eating more lightly cooked fresh broccoli can increase the amount of biotin in your diet.

Moreover, broccoli is also an excellent antioxidant that plays an important role in maintaining cellular functions. Antioxidants also enhance immune function, thus contributing to optimum health.

As well as vitamin C, vitamin K1, vitamin B9, potassium, iron and manganese, broccoli also contains a wide range of vitamins and minerals.

Take Home Message

Top 10 foods rich in biotin.

There are many foods that contain biotin, including animal meat, liver, and vegetables such as broccoli. However, animal liver and meat contain the highest amounts of biotin per gram compared with nuts. If you are vegan, adding nuts to your diet will ensure that you meet the RDA for biotin. Consuming 100 grams of nuts daily would prevent you from developing a biotin deficiency.

As an option, you can also combine some of the foods rich in biotin to create tasty and nutritious dishes for yourself and your family. For example, you can combine beef meat or liver with vegetables such as broccoli to make a meal that is both tasty and nutritional.

If you are deficient in biotin, you can take biotin supplements in order to optimize your health and achieve the benefits of biotin. Always consult your doctor before taking biotin as a supplement. Only take this supplement under the supervision of a physician.

As of today, high amounts of biotin are still considered safe based on current research. Although the recommended daily allowance for biotin is only 35 micrograms, taking high doses to treat symptoms of multiple sclerosis and other health conditions may make people more comfortable.

The final point to emphasize is that even when consuming high amounts of biotin from food sources, there are no toxic doses or harmful effects associated with these sources. It is the body’s responsibility to excrete excess biotin through the urine. Although the liver may contain biotin, its amount is insufficient to meet the body’s needs.

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