The 10 most popular biotin-rich foods below will be safe choices for you to improve your health! Therefore, please immediately refer to the useful information in this article.
Biotin has numerous health benefits, most commonly improving hair and nail health. Instead of looking to buy supplements, you can immediately add these biotin-rich foods to be able to supplement biotin regularly safely and effectively.
What is Biotin?
Biotin is a B vitamin that helps your body convert food into energy. Biotin, also known as vitamin B7, plays an important role in the function of eyes, hair, skin and brain. They may also support liver function.
Vitamin B7 is a water-soluble vitamin, which means your body can’t store it and you need to take it in on a regular basis to make sure you’re getting enough biotin.
The daily value of biotin that you need to consume is 30mcg. Although biotin supplements are widely available today, you can still provide your body with natural biotin with the following biotin-rich foods.
10 foods rich in biotin
1. Egg Yolk
Eggs are packed with B vitamins, protein, iron and phosphorus, and egg yolks are a particularly rich source of biotin.
Each cooked egg (about 50g) can provide about 10mcg of biotin, equivalent to 33% of the daily value.
You should cook eggs completely to reduce the risk of Salmonella poisoning and improve biotin absorption in the body. Egg whites contain a protein called avidin, which can potentially interfere with biotin absorption if eaten raw.
You can eat hard-boiled eggs, or use eggs as ingredients in other dishes such as salads, fried eggs, pies, pancakes, etc. to supplement biotin.
>>> See more: Is eating eggs fat? Here is the answer for you
2. Legumes
Legumes are high in vitamin B7
Legumes such as peas, chickpeas and lentils are high in protein, fiber and essential nutrients. The most biotin-rich foods in the legume family are peanuts and soybeans.
One serving of roasted peanuts (about 28g) provides 5mcg of biotin, equivalent to 17% of the daily value. 100g of young soybeans contains 19.3mcg of biotin, equivalent to 64% of the daily value.
Legumes are often boiled, used as ingredients for dishes such as soups, salads, stir-fries or baked goods.
3. Nuts and Nuts
Nuts are a great source of fiber, unsaturated fats and protein, which are great for exercisers. Most seeds and nuts also contain biotin.
About 20g of sunflower seeds provides 2.6mcg of biotin, almost 10% of the daily value, while 30g of roasted almonds contains 1.5mcg of biotin, equivalent to 5% of the daily value.
Nuts and seeds can be eaten raw, roasted as a dish, mixed with salads, pasta, stir-fries, nut butters, smoothies or oat cereals to ensure nutrition.
4. Gan
Animal organs, especially liver, are rich in biotin. Just 75g of cooked beef liver can provide nearly 31mcg of biotin, equivalent to 103% of the daily value. As for cooked chicken liver, each 75g serving can provide up to 138mcg of biotin, equivalent to 460% of the daily value.
You can boil the organs, or cook porridge, stir-fry them with vegetables, use meat substitutes to make fillings for sandwiches or combine with noodles and noodles.
5. Sweet potatoes
Sweet potatoes are one of the foods rich in biotin
Sweet potatoes are full of vitamins, minerals, fiber and carotenoid antioxidants. They are also a good source of biotin and carbs for exercisers.
A 125g serving of cooked sweet potatoes contains 2.4 mcg of biotin, or 8% of the daily value.
Sweet potatoes can be cooked with charcoal or microwave to eat directly or used as a bread substitute to serve with other foods. In addition, you can also boil sweet potatoes or make mashed sweet potatoes.
6. Mushrooms
Mushrooms are nutrient-dense plants and have many health benefits, including biotin. Thanks to biotin, mushrooms are protected from parasites and predators in the wild.
About 120g of canned shiitake contains 2.6mcg of biotin, almost 10% of the daily value. The remaining 70g of fresh shiitake mushrooms will provide 5.6mcg of biotin or 19% of the daily value.
You can use mushrooms as the main ingredient for vegetarian dishes, used as a filling for meat, stuffed mushrooms, grilled, sautéed, added to salads or combined with sauces, stews and noodles are also ways to prepare mushrooms. great.
7. Bananas
Bananas are one of the most popular fruits, often known for their high potassium content. Not only that, bananas are also rich in biotin, fiber, carbs, copper and B vitamins.
A small banana about 105g will provide about 0.2mcg of biotin, or 1% of the daily value.
Bananas can be eaten directly, or added to smoothies, ice cream, served with salads, cereal breads, oat cereals, yogurts, etc. to enhance nutrients.
8. Broccoli
Broccoli is a superfood rich in nutrients and good for health
Broccoli is considered a superfood with extremely high nutrient content, especially high in fiber, calcium, vitamins A and C.
Each 45g serving of raw broccoli contains 0.4mcg biotin, equivalent to 1% of the daily value.
You can boil broccoli, grill, stir-fry, mix salads, soups or add ingredients to other dishes to increase the amount of vegetables in your daily diet.
9. Yeast
Yeasts such as nutritional yeast and active yeast all contain biotin. Each 16g nutritional yeast provides 2.1mcg biotin; equivalent to 7% of the daily value. The remaining 7g of active yeast; often used to brew beer or bake cakes; can provide 1.4mcg biotin; almost 5% of the daily value.
10. Avocado
Avocados are a good source of folate and healthy unsaturated fats, and they’re also rich in biotin. An average avocado of about 200g can contain 1.85mcg of biotin or 6% of the daily value.
Butter can be eaten directly, made a sauce, blended, added to salads or cakes, served with whole grain bread will be very good for exercisers.
Do not abuse functional foods, add the above biotin-rich foods to fully supplement the body’s nutrients in the most natural way. To update information about exercise, health and nutrition, please visit the website www.leep.app or quickly download the smart exercise app increaseheightblog.com to your phone.
Reference source
The Top 10 Biotin-Rich Foods. https://www.healthline.com/nutrition/biotin-rich-foods. Access date: 24/8/2020
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