Biotin (aka vitamin B7) has made a reputation for itself within the magnificence industry as a key element for fighting your magnificence woes. From clearing your complexion to strengthening your hair and nails, biotin is often added to shampoos, conditioners and lotions for its moisturizing properties. However, getting your biotin through meals will have a greater impact because it will be absorbed by the bloodstream. Biotin additionally provides amazing well being benefits, playing a role within the metabolism of glucose, fat and proteins, and supporting your blood sugar and liver. It’s naturally current in various meals and we’ve rounded up 10 of the best biotin wealthy meals for well being and beauty!
What Is Biotin and Why Is It Important?
Biotin is a B vitamin that performs many important roles in well being and beauty, from changing meals into energy, to strengthening hair and nails and nourishing the skin. Your physique wants biotin to metabolize carbs, fat and protein, for fuel for use for your body’s necessary functions. It additionally helps regulate your LDL (bad) ldl cholesterol and blood sugar and helps the liver.
Biotin protects mind function and fights cognitive decline, helps maintain a wholesome cardiovascular system and is required to construct and restore tissues and muscles. Biotin is essential, which means you can’t live with out it. It’s water-soluble, meaning the physique cannot retailer it – you want to get it out of your diet. Luckily, it’s current in lots of foods, and a varied diet can usually current sufficient biotin for many people’s needs.
12 Biotin Deficiency Symptoms
Biotin deficiency is rare, particularly if you eat a healthy, well balanced diet. However, right here are some indicators that you could be be poor in biotin:
1. Hair loss
2. Brittle hair
3. Dry, scaly skin
4. Dry eyes
5. Loss of appetite
6. Changes within the intestinal tract (frequent upset stomach)
7. Cracking within the corners of the mouth
8. Swollen and painful tongue
9. Burning or prickling sensation within the hands or feet
11. Insomnia or difficulty sleeping
5 Biotin Deficiency Causes
1. Intestinal problems, such as Crohn’s illness or colitis, that may prevent your physique from absorbing dietary vitamins from food.
2. Long time period dieting, which can prevent you from getting dietary vitamins and dietary vitamins from the meals you eat.
3. Certain medications can prevent your physique from absorbing dietary vitamins correctly. These include antibiotics and anti-seizure medications. Antibiotics can additionally destroy the good micro organism in your intestine that may naturally produce biotin.
4. Biotinidase (BTD) is a uncommon inherited dysfunction the place the physique is unable to make use of biotin and results in biotin deficiency. It’s caused by a mutation within the BTD gene.
5. Excessive publicity to alcohol, which inhibits biotin absorption.
10 Biotin Rich Foods
1. Egg Yolks
Eggs are wealthy in B vitamins, in addition to dietary vitamins like iron and protein. Egg yolks are a very nice supply of biotin, with a whole, cooked egg offering 10 micrograms of biotin (33% of the daily value). Just make sure you’re always cooking your eggs. Raw egg whites contain a protein called dietary avidin, which binds to biotin and makes it harder for the physique to soak up it.
Liver and different organ meats are a few of the best sources of biotin out there, which makes sense, seeing as biotin is saved within the liver. Cooked chicken liver has the highest quantity of biotin, and cooked beef liver is additionally a good supply of the vitamin. They each current over 100% of the daily value. Try consuming cooked liver with fried onions or cook it on top of your favorite pasta dish.
Legumes like peas, beans and lentils are an excellent supply of biotin, and are additionally excessive in protein, fibre and many micronutrients. Peanuts and soybeans are the 2 richest sources of biotin when it involves legumes, so increase them in your diet as a lot as you can.
4. Nuts and Seeds
Nuts and seeds contain fibre, unsaturated fat and protein, and most contain a good dose of biotin. Sunflower seeds and almonds are particularly good sources, however it’s additionally current in pecans, walnuts and flaxseeds. Eat them raw, toss them into salads or yogurt, or mix them into homemade nut and seed butters.
5. Sweet Potatoes
If you’re looking for a nice vegetable supply of biotin, look no additional than candy potatoes. They’re additionally wealthy in beta-carotene, an natural pigment that the physique converts to vitamin A, which is known to replace pores and skin cells, boosting pores and skin health. Sweet potatoes are additionally loaded with different vitamins, minerals and fibre, making them a tremendous wholesome addition to your meals.
Mushrooms are nutrient-rich and ample in biotin, which protects them from parasites and predators within the wild. They’re additionally excessive in quite a few different dietary vitamins like potassium, vitamin C, iron and antioxidants. They’re tremendous versatile and easy so as to add to an array of dishes from stir fries to pastas, curries, pizza and more.
When it involves seafood, salmon is as good because it will get for biotin. It’s additionally one of many best meals for your health, as it’s wealthy in protein, dietary vitamins A and D, and omega-3 fatty acids. These wholesome fat are nice for people looking to make their hair healthier, as they may assist prevent hair loss.
Avocados are wealthy in biotin and they’re additionally known as one of many skin’s most-loved foods. They’re an excellent supply of folate and unsaturated fat and are wealthy in vitamin E. You can eat them uncooked on their own, mash them into guacamole, or put them on toast or tacos for a scrumptious and wholesome meal.
Dairy merchandise like milk, cheese and yogurt current a decent quantity of biotin. And so lengthy as you don’t have a sensitivity or intolerance, dairy is additionally an amazing supply of calcium, potassium, vitamin D and protein. It contributes to bone and teeth well being and is easy to include into each meal of the day.
Nutritional yeast and brewer’s yeast are each good sources of biotin, however the biotin contents can vary by brand. Brewer’s yeast is active yeast, used for brewing beer and making bread, and dietary yeast is inactive yeast used to make non-dairy cheese or so as to add a tacky or nutty flavour to your foods.
Biotin has loads of well being and magnificence benefits, and fortunately you can get a good dose of the vitamin from the meals you eat. Add these biotin wealthy meals to your diet for all of the amazing advantages.
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