Biotin is an essential nutrient for a healthy skin and hair. A biotin deficiency does not occur generally, but lacking it can damage your skin and hair. Hence, it is essential to get a healthy dose of biotin. Getting a healthy amount of biotin means an increase in the metabolism rate, a balance in the blood glucose levels etc. It is one such essential B vitamin your body needs and it is almost a rare condition that a person gets a shortage of biotin.
However, you can get adequate amounts of biotin from foods and including them in your diet can provide your body with a healthy dose of this vitamin.
Below Is The List Of The Top 13 Foods Rich In Biotin:
Swiss chard is often neglected when placed along with other green veggies such as kale, spinach, collard greens etc. However, Swiss chard is a healthy green veggie that keeps your biotin levels high. They are a great source of vitamin C, magnesium, vitamin A, fiber etc. and can be a great add-on to your salads and green smoothies.
Mushrooms are healthy foods and are an abundant source of the biotin. They are innately packed with essential minerals and vitamins and can be added to your diet. Try the different varieties in mushrooms and see which you like the most.
They are packed with nutrients, proteins, healthy fats, fiber etc. and can be used for meeting your daily biotin requirement. They contain both polyunsaturated and monounsaturated fats and can be added to your diet either in the form of salads or smoothies to give your meal a nutritional boost.
Tuna is an excellent food that contain a healthy amount of biotin and can be added to your diet at least two or three times a week. Some research studies revealed that tuna contains mercury content which on regular consumption could harm the health. So, add it to your diet 2-3 times a week. It is loaded with protein and omega 3s and can provide your body with a good dose of nutrients.
Salmon is yet another fish variety that is high in omega 3s and protein. It is often included in the sushi rolls and is even served along with quinoa and other veggies as a side dish. Almost 20% of salmon is full of protein and can be included in your diet several times a week due to its potent anti-inflammatory properties.
A debate still goes on whether consuming eggs is good for your health or not. However, eggs are known for a healthy dose of biotin and if you are lacking biotin consider including them in your diet. They also provide a healthy dose of protein, cholesterol, and other nutrients.
Peanut butter is one of the sweetest and delicious ways to get enough of biotin required by your body per day. A single spoon of peanut butter is packed with protein and lots of calories. So, include this tasty food into your healthy diet by adding it to your delicious and nutritious smoothies.
Sunflower seeds are loaded with abundant doses of magnesium and vitamins such as biotin. Try eating them raw as dry roasted sunflower seeds have lots of calories and fats.
Cauliflower is one such cruciferous veggie that contains a healthy dose of biotin along with other essential nutrients that help combat the risks of developing heart disorders and cancer. It can be added to your diet regularly as a 100gms serving contains 80%DV of iron.
No matter the kind of berries you pick, they contain high doses of biotin. Also, berries such as blueberries are a great source of antioxidants that are essential in keeping you healthy and lowering the risks of developing cancer, heart disorders etc. by combating the free radical damage.
Cheese is often high in cholesterol, fat, and sodium and can be used sparingly to get a healthy amount of biotin, vitamin B12, and calcium. So, it can be consumed once in a while by adding it to your salads and sandwiches.
Whole Wheat Bread:
It is a healthy substitute to the milk-white bread but is now held under the microscope due to the presence of gluten in it. However, it can provide your body with a healthy amount of biotin which can be added to your daily biotin requirement. It is a great source of carbs and iron as well.
They are a great source of potassium and even contain a healthy dose of biotin. They contain a good dose of fiber that aids in digestion and is a great food to give you an instant energy boost.