This article is about biotin rich foods. Biotin is also known as vitamin H. Biotin is very important for the cell growth. It is also essential for the production and metabolism of fatty acids. Biotin helps to maintain the body’s energy cycle and blood sugar levels. Biotin also used in many hair, skin and nail remedies as a deficiency of biotin may cause to hair loss, unhealthy skin and weak and brittle nails. Scaly rashes around the eyes, brittle nails, depression, thin hair and joint tingling are some signs of biotin deficiency. Biotin helps to ease muscle pain and promotes healthy nerve tissues. Biotin is particularly important for a pregnant woman. It is important to make sure that a pregnant woman doesn’t suffer from a biotin deficiency and extra care is needed during this stage of life.
Biotin is water soluble, which is essential for the overall health of the body. Biotin is responsible for producing the energy by assisting the body with breaking down fats and carbs and convert them into glucose. It helps the body to process sugars and fat. It also helps to form a critical process in the production of fat in the body. Biotin is involved to create the building blocks for the functioning of the body at a cellular level. It is very important to have a sufficient supply of biotin. The discoloration of skin can be caused due to the deficiency of biotin. So it is important to get biotin into a regular diet.
Benefits of Biotin:
- For Hair- Biotin is known for hair growth at a healthy rate. It helps to create the healthy cells, which is useful for thick hair.
- For Skin- Dry skin can be caused by various condition, but it can also occur due to deficiency of biotin. So the intake of biotin is important for dry skin.
- For Nails- Dry nails are a symptom of a biotin deficiency. Taking biotin supplements and foods will help to condition nails and stimulating the growth of new and healthy nails.
- For Diabetes- Biotin helps to maintain sugar levels to reduce the risk of diabetes.
- For Energy- Biotin helps to maintain fats, protein and carbohydrates. It is a coenzyme that helps your body to convert food into energy and your metabolism transform fats and carbohydrates into glucose.
- For Healthy Blood Sugar- Biotin helps in maintaining blood sugar levels. It maintains high blood sugar levels and low blood sugar levels.
Best Biotin Rich Foods – Rich Source of Biotin:
1.) Avocados Rich Source of Biotin
Avocados are one of the best biotin rich foods which are full of minerals, vitamins and other healthy things like fiber and protein. Avocados are also high in biotin. Avocados provide a good amount of healthy fat and both polyunsaturated and monosaturated. You can use avocados on a salad, in a recipe or on their own. They are nutritious, including several vitamins such as vitamin B, E, C, potassium and vitamin K. If you eat more avocados, then you will have a chance to prevent cancer, lose weight, reduce arthritis symptoms and improve eye health etc.
2.) Almonds Rich Source of Biotin
Almonds are one of the best biotin rich food for hair growth. Almonds are packed with biotin and other essential nutrients such as protein and vitamin E that can help to get rid of wrinkles and keep your skin smooth. It is also a great source of monosaturated fats that can help to enhance and improve your skin, nails and hair and give them a further boost. It also contains high levels of calcium and healthy fats. By taking a small amount of almonds you will be able to get calories from almonds.
3.) Yeast and Grains High in Biotin
Yeast and grains contain high level of biotin which is good for your health especially for hair growth. Nutritional yeast and Brewer’s yeast are the best dietary sources of biotin. Whole grains provide a great level of vitamin H. By having one slice of whole wheat bread, you can get 0.02 to 6 micrograms of biotin. Whole grains such as oats and wheat are a good source of biotin and vitamins and promotes a healthy hair. Start your day with a whole-grain cereal.
4.) Walnut Rich Source of Biotin
Walnut is one of the best biotin rich nuts for hair growth and nails. This food and other nuts are rich in fatty acids so it important that you should add a small amount of walnut in your daily meals. By taking walnut you are also getting all the antioxidants, calcium, potassium, iron, zinc and protein that your body needs. Antioxidants are essential for maintaining youthfulness of the body and preventing cell aging.
5.) Halibut Rich Source of Biotin
Halibut is one of the best biotin foods. It is flaky white fish which is incredible and can be easily processed into delicious dish. It is quite expensive and good for your beauty. Halibut is high in Vitamin B12, omega-3 fatty acids, biotin and magnesium. You can also take a biotin supplement if necessary. This biotin rich food should be added to your daily meals to improve your overall health without any medications or pills.
6.) Spinach Rich Source of Biotin
If you are vegetarian and don’t want to eat nuts then spinach is one of the best biotin rich vegetarian foods. Spinach is the best leafy veggies that contain protein and biotin content. Spinach has higher content of biotin and it also contains other essential nutrients. Spinach is good for your skin, hair, nails and overall health. You can eat raw spinach or cooked spinach. Include spinach in your daily meal to prevent the risk of various health issues.
7.) Chicken Rich Source of Biotin
Chicken is high in Biotin, which is essential and wonderful for hair growth and healthy nails. Chicken is highly rich in both biotin and niacin. Choose antibiotic and organic free chicken for good health. Increase the consumption of biotin which supports the process of improving the health of the body. You can also include meats like red meat, beef, turkey and pork that contains a high amount of biotin. Chicken helps to make your skin glow and it also prevents hair loss.
8.) Eggs High in Biotin
Eggs are one of the best biotin rich foods. It is rich in nutrients which is good for hair growth. Egg yolk is highly rich in biotin and if you eat eggs regularly then you will prevent biotin deficiency. Concern about the nutritional benefits of foods we talk about folic acid, vitamin A, biotin, iodine, vitamin E, vitamin B, iron, selenium, vitamin D, vitamin E and protein. Eggs are beneficial for hair development. Eating eggs you will have a good chance to get healthier brain, get stronger muscles and get more energy. It supports weight loss, lower heart disease risk and get healthier appearance. Keep eating eggs regularly to get long hair. Add eggs to your diet to achieve better health and better life.
9.) Dairy Products Rich Source of Biotin
Dairy products are high in biotin that is good for your health. Dairy products are also rich in calcium. You can have cheese, buttermilk, milk, yogurt and cottage cheese. Dairy products are associated with osteoporosis reduction, bone improvement and cardiovascular disease prevention, etc. In particular, eggs are beneficial for hair health as they contain full nutrients for growing fast. Dairy products are best to maintain good health, the health of nails and hair.
10.) Vegetables and Fruits Rich Source of Biotin
Vegetables are one of the best biotin rich foods vegan for maintaining your health. Vegetables are also rich in minerals, antioxidants and vitamins that are good for your health. Vegetables such as cabbages, onions, cauliflowers and cucumbers that will benefit you in your hair growth. It is easy to cook vegetables, can boil vegetables or can eat them raw. Fruits are also high in biotin which is good for growing hair. A cup of raw cauliflower contains 0.2 to 4 micrograms of biotin. While avocados contain 2 to 6 micrograms of vitamin. Soybeans, legumes, mushrooms, nut butter, beans, peas and bananas are also rich in biotin that you can intake regularly.
11.) Tuna Rich Source of Biotin
Tuna is the best biotin rich food to improve overall health naturally. You should also add Tuna in your diet. It includes the health benefits such as preventing heart disease, cancer, blood sugar, stroke, obesity and improves immune system. Tuna is also high in vitamin B, omega-3 fatty acids and protein. Tuna is an excellent source of vitamin H as it helps to reduce the health risks. If you serve tuna frequently in every week, then it contributes to fitness.
12.) Pork Rich Source of Biotin
Pork is another food that contains high amount of biotin. This food is high in iron, magnesium, protein, vitamin B, zinc and phosphorus that helps to boost your immune system and also helps you to prevent injury. This food is good in taste. Pork can be boiled, cooked, grilled and mixed with other ingredients. Pork is good for your hair and nails. Pork is also good for maintaining fats, carbohydrates and protein. It maintains your blood sugar levels and improves your skin condition.