Biotin is also known as vitamin B7, or vitamin H. It’s a renowned B vitamin that aids in turning the food you eat into energy, helps to promote gorgeous hair, glowing skin and better cognitive function. It could be able to keep your liver healthy. If you’re looking to have healthier hair, fantasizing of silky skin or want to stay awake, these foods that are rich in biotin can be a tasty option to improve your diet. We’ll take a look at the top recipes and snacks that you can create to help you get biotin daily quickly!
Why Biotin Matters (and Why You Should Care!)
Biotin is a water-soluble B vitamin that your body is unable to accumulate in large quantities, which is why you need to replenish the levels of your body regularly with eating. Biotin is a key component in helping the body convert the carbs, fats, and proteins into the energy that you require. Biotin is also worth points to help maintain your skin, hair eyes, brain and even your liver in good shape. What’s the most interesting thing is? Even though deficiency in biotin is uncommon, preparing your meals with foods that are rich in biotin will ensure you’ll never be deficient of the vitamin that is known for its beauty and brain function.
The Top 10 Biotin-Rich Foods for Your Daily Menu
Are you ready to make your food worth it? Learn about these biotin-rich powerful foods. Then we’ll discuss the best of the various foods and suggest some delicious methods to make use of the nutrients.
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Egg Yolks
There is nothing more satisfying than the sight of a ranny yolk pouring onto your toast in the morning? Egg yolks don’t just provide delicious texture and flavor but also have a lot of biotin. An entire, prepared egg (50g) provides you with about 10 milligrams of biotin equivalent to 33 percent of your daily requirement.
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Legumes
If you’re in search of the power of plants to provide protein as well as an important biotin boost then legumes like beans, peas and lentils are now your top choice. Soybeans and peanuts are particularly powerful. 1 ounce (28g) portion of roast peanuts has a nutrient content of 5 mg (17 percent in DV) A 100g portion of soybeans contains 19.3 mg (64 percent of DV)!
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Nuts and Seeds
Nuts, crunch but incredibly satisfying! The seeds and nuts like almonds and sunflower seeds do double-duty, serving healthful fats and an excellent portion of biotin. 1 cup (20g) of sunflower seeds can provide 2.6 mg, while 1/4 cup (30g) of almonds will provide 1.5 milligrams.
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Liver
All you adventurous eaters! Liver, and especially organ meats are the top of the list for biotin levels. Three three ounces (75g) of beef liver contain more than 31 mg (103 percent the daily value) and the same amount of cooked the chicken’s liver blows it of the water by an astounding 138 mg (460 percent in DV).
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Sweet Potatoes
Delicious, smooth bright, and creamy, sweet potatoes offer more than just a staple food. They’re one of the most delicious vegetable sources of biotin. A 1/2 teaspoon (125g) in cooked sweet potato delivering around 2.4 milligrams (8 percent daily value).
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Mushrooms
Surprise! The most beloved earthy mushrooms defend their wild habitats with their high levels of biotin. 20 caps (120g) of button mushrooms can be packed in a container that contains 2.6 milligrams (almost 10 percent of DV) and one cup (70g) of freshly harvested button mushrooms will give the user 5.6 milligrams (19 percent of D.V.).
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Bananas
Bananas might be more well-known as a source of potassium But did you know the average size of a banana (105g) is also packed with 0.2 milligrams of biotin (1 percent D)? They’re also easy to carry, tasty and kid-friendly.
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Broccoli
Broccoli is the ultimate source of nutrients, brimming with vitamins C, A as well as calcium and fiber. A half cup (45g) of fresh, chopped broccoli contains 0.4 mg (1 1 % of daily value) from biotin.
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Yeast
Do you love bread, or even vegan cheese? This tangy flavor of nutritional yeast doesn’t come with a single advantage. Only 2 teaspoons (16g) of nutrition yeast could contain the equivalent of 21 milligrams biotin (69 percent DV) However, this differs by the type of yeast. A package of dry active yeast (2.25 tsp or 7g) contains 1.4 mg (5 5 % DV).
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Avocados
Avocados that are creamy and dreamy are renowned for their healthful folate and oils, however an avocado of medium size (200g) will also provide you with a minimum 1.85 mg (6 percent daily value) of biotin. Not to mention the endless recipes you can make with avocados!
Quick Comparison Table to Biotin (per serving) (per serving)
| Food | Serving Size | Biotin Content (mcg) | % DV |
| Chicken liver | 3 oz (75g) | 138 | 460% |
| Beef liver | 3 oz (75g) | 31 | 103% |
| Whole egg (cooked) | 1 egg (50g) | 10 | 33% |
| Soybeans | 3/4 cup (100g) | 19.3 | 64% |
| Food yeast | 2 Tbsp (16g) | until up to | 69% |
| Roasted peanuts | 1 oz (28g) | 5 | 17% |
| Sunflower seeds | 1/4 cup (20g) | 2.6 | 10% |
| Almonds | 1/4 cup (30g) | 1.5 | 5% |
| Sweet potato | 1/2 cup (125g) | 2.4 | 8% |
| Button mushrooms | 1 cup (70g freshly prepared) | 5.6 | 19% |
| Avocado | 1 medium (200g) | 1.85 | 6% |
| Broccoli | 1/2 cup (45g, raw) | 0.4 | 1% |
| Banana | 1 Small (105g) | 0.2 | 1% |
The Bottom Line on Biotin
Biotin is one of the nutrient types that are often ignored which is a major player in the creation of energy, assisting the health of your nervous system, as well as aiding you in looking and feeling the optimal. It’s good to know that deficiency in biotin is not common particularly if you are a fan of eating a varied diet that includes healthy food items. There are supplements available, however the most delicious and healthy method is by eating delicious high-in biotin foods and snack items.
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