Simple and Best Biotin-Rich Foods
Biotin is needed and plays an important role in
our body systems. Biotin in simple terms is just B vitamin, it is also called
Vitamin B7 or Vitamin H and is one of the B complex vitamins that convert food
into energy. The name ‘biotin’ originates from the ancient Greek word ‘biotos’,
which means ‘sustenance’ or ‘life’.
Benefits
of Biotin
Biotin is essential for the health of your
brain, skin, eyes, nails, liver and also the nervous system. It is more
important during pregnancy, as it supports embryonic growth. It supports your
metabolism and balances sugar levels, it also protects the heart as it
increases good cholesterol (HD) levels. It is also necessary for muscle health
and repair.
Here
are some food which is rich in Biotin.
1.
Liver
Beef liver contains a high amount of high
quality protein, other nutrient include Vitamin B and folate. Protein helps
building muscle mass and is important for cell function too. B Vitamin sustain
your energy levels while folate improves your heart health.
2. Eggs
We just can’t stess how much egg plays an
important part in our lives. They are whole foods, a complete protein with an
extensive amino acid profile. The protein aids in muscle growth and helps in
energy production. They are rich in zinc, iodine, selenium, Vitamin A & D.
3. Pork
Chop
A big boost of complete protein is offered by
pork chops. In addition to building muscle, it also supports the structure and
maintenance of tissues. They are rich in zinc – a nutrient that strengthens the
immune system.
4. Sweet
Potato
Sweet potato is also rich in biotin, not only
that but sweet potato contains beta-carotene, a powerful antioxidants that
enhances your skin appearance. They are good for a healthy vision and prevent
diseases like macular degeneration.
5. Almonds
Almonds are rich in magnesium and vitamin E,
they are also rich in fiber that promotes satiety and aids weight loss. Eat it
at the office or at home, or add a few almonds to your favorite smoothie for a
boost in protein and healthy fat.
6. Tuna
Tuna is a great source of biotin and is also
rich in selenium and omega 3 fatty acids, which help in reducing elevated
cholesterol and triglycerides and have a powerful cardioprotective effect. Add
some tuna in your salad or make a tuna sandwich with some extra virgin oil and
pickles.
7. Spinach
Rich in vitamins, minerals, fiber and
chlorophyll, spinach can be your best friend. The antioxidant found in spinach
help you to feel healthy, slow the aging process and protect against diseases.
For good results, eat organic spinach (free of chemicals).
8. Broccoli
Broccoli is a super food for the simplest
reason that is loaded with nutrients. It is rich in vitamin K that promotes
bone and skin health. Vitamin C and antioxidants help prevent various forms of
cancer.
9. Milk
Milk not only has biotin but is also rich in
calcium, protein and minerals that help build healthy bones and teeth. The
protein that is present in milk helps to build muscle and repair tissues, and
the potassium protects the heart by maintaining healthy blood pressure levels.
1. Banana
Bananas are known for their potassium levels
and their ability to offer energy boost when needed. They also contain fiber
that improves digestive health and regularity. Whole bananas can be a wonderful
addition to your breakfast or as an anytime snack. You can also slice them and
add to your breakfast smoothie or acai bowl.
Biotin deficiency is not common – because most
of the foods that we usually eat naturally contain biotin. So enjoy every bite
you take.
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