9 foods that are high in biotin

Check out the list of some biotin-rich foods that you should include in your regular diet.

Biotin is a water-soluble vitamin that converts the foods you eat into energy and helps in several bodily functions. It improves your skin and hair health, regulates cell growth, aids digestion, improves liver functions, boosts immunity and promotes brain’s cognitive functions etc. As your body cannot store biotin, you have to consume it through your diet. And if not consumed sufficiently, it can lead you to biotin deficiency and cause several health conditions including hair loss, skin issues (rashes, acne etc.), lethargy, ataxia, depression etc.

Nuts and seeds: Nuts and seeds are powerhouse of nutrients that improve your overall health. Along with fiber, protein, unsaturated fat etc., most of them are also high in biotin. Go for almonds, peanuts, walnuts, pecans, sunflower seeds etc.

Sweet potatoes: It is well known to all that sweet potatoes are loaded with vitamins, minerals, fiber and carotenoid antioxidants. But they are also rich in biotin, making it an excellent vegetable source of this vitamin.

Spinach: Spinach is also a healthy leafy green vegetable that is full of vitamin A, vitamin C, calcium, iron, fiber, folic acid etc. What most people don’t know is that spinach is also a great source of biotin.

Broccoli: Being a nutritionally rich vegetable, broccoli benefits your health a lot. Aside from vitamin A, vitamin C, calcium and fiber, broccoli is also a rich source of biotin. 45 grams of raw broccoli provides 0.4 mcg of biotin to your body.

Avocados: We love avocados as they are tasty and help our body in several ways. Along with folate, vitamin E and unsaturated fat, they are also rich in biotin.

Bananas: While we don’t really give enough attention to bananas, they are loaded with several nutrients including B vitamins, potassium, fiber, carbs etc. that benefit our health in numerous ways. Also, they contain about 0.2 mcg of biotin in a volume of 105 grams.

Mushrooms: Mushrooms contain a rich amount of biotin that protects them from parasites and predators in the wild. 70 grams of fresh mushrooms contain approximately 5.6 mcg of biotin. Apart from biotin, mushrooms are also loaded with magnesium, selenium and antioxidants.

Legumes: Most legumes, especially peanuts and soybeans, are packed with biotin that provides your body its required amount. Peas, beans and lentils are some other legumes that contain biotin.

Dairy: Dairy products such as milk, cheese, yogurt etc. contain a high amount of biotin in a very small quantity. 1 cup milk, 28 grams cheddar cheese and 128 grams yogurt contain approximately 0.3 mcg, 0.4 mcg and 0.2 mcg of biotin respectively.

So, consume all these foods on a regular basis and say a “goodbye” to biotin deficiency.

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