Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble component of the B-complex vitamins involved in many metabolic and cellular processes. It is an essential nutrient that cannot be manufactured by the body and must be supplied through diet or supplements. As such, its primary function involves converting nutrients into energy during the metabolic process. Additional benefits include aiding in the growth and maintenance of hair, skin, nails, and supporting proper nervous system functioning.
What is d biotin
When looking to incorporate biotin into your diet it’s important to understand which foods contain high amounts of this essential vitamin. Fortunately there are many healthy and wonderful sources including nuts, eggs, meat (pork and beef), Legumes (dried peas beans), certain seeds such as sesame and sunflower seeds, whole grains (cereals), spinach and broccoli increase your biotin intake. Although most people need not worry about biotin deficiencies due to its abundance in food sources it may be beneficial for those with a malabsorption disorder or vegetarian/vegan diets that have trouble consuming enough biotin through their food intake.
Biotin, also referred to as vitamin B7 or vitamin H, is a member of the B-vitamin family. These vitamins are essential for a variety of metabolic processes and biotin plays an important role in fatty-acid metabolism and energy production. This water-soluble vitamin may also help support healthy skin, hair, nails and nerves.
Biotin is naturally produced by bacteria in the intestines. Unfortunately, biotin deficiency can be caused by an inadequate diet or certain medical conditions like Crohn’s disease and long-term antibiotic use that can upset the natural balance of biotin in your body. While supplementation helps to fill this biotin gap, eating foods containing this nutrient is a great first step!
Here are some food sources containing decent amounts of biotin:
-Egg yolks: Egg yolks contain the highest amount of biotin per serving (about 11–15 μg). They are also loaded with many other nutrients like choline and lutein.
-Almonds, pecans, walnuts: Most types of nuts contain small amounts of biotin – eight walnut halves contains just under 1 μg
-Cauliflower: Cauliflower offers an impressive array of health benefits in addition to containing trace amounts (0.1–2 µg/cup) of this important vitamin
-Oats: A cup (81 grams) provides nearly 33% the daily value for biotin
-Cheese: Most varieties provide a few micrograms per serving
-Salmon: A 3 oz (85 gram) portion offers up about 2 μg
Benefits of Biotin
Biotin is a water-soluble vitamin that plays an important role in energy metabolism, healthy hair and skin, and reproductive health. It is often referred to as Vitamin B7, or Vitamin H for its German name Haar und Haut (hair and skin). Biotin is used by the body to break down carbohydrates, fats, and proteins into energy. It also helps the body create fatty acids and glucose needed for normal cell growth, as well as metabolising amino acids which are essential building blocks of protein.
As a key component of several metabolic pathways in the human body, biotin has numerous health benefits. It helps facilitate proper absorption of nutrients like calcium and iron while aiding in producing hormones like insulin which aids in diabetes management. Deficiency of biotin can lead to significant syndromes such as impaired nerve functioning.
In terms of general nutrition and wellness, food sources rich in biotin provide dermatological benefits such as healthier skin, nails and hair growth. Some common food sources of biotin include eggs, fish (especially salmon), dairy products (especially yoghurt and cheese), nuts like almonds or walnuts; legumes such as soybeans; Brussels sprouts; cauliflower; bananas; mushrooms; grains such as oat bran; fruits like avocados or raspberries, among others. Additionally supplements containing high doses of biotin are available to improve your daily intake if recommended by a physician or nutritionist
Sources of Biotin
Biotin is a B vitamin (also known as vitamin B7) that can be found in certain foods. It is a water-soluble vitamin, meaning that it can be dissolved in water, and it is important for cell growth and for the metabolism of fats and amino acids. There are a variety of sources of biotin, some of which are common ingredients in our everyday diets. This article will explain the different sources of biotin, and which foods are the best sources.
Animal Sources
Animal sources of biotin are abundant, making it an accessible way to join the benefits of biotin. Animal sources include foods such as eggs, liver, dairy products and fish. Eating foods like beef, pork and chicken also provides a good source of biotin. Offals from these animals containing organ meats are also particularly rich in this vitamie.
Organ meats such as the brain and kidneys also contain significant levels of biotin. Other animal-source foods containing good amounts of this vitamin include canned sardines, wild caught salmon and tuna, shellfish including oysters, mussels and shrimp., plus wild game meats like bison, elk and venison.
Liver
Liver is one of the primary sources of biotin in the human diet. It is a very good source of B vitamins and contains small amounts of biotin. Half a pound (8 ounces) of beef liver provides approximately 264 mcg — or 88% — of the daily recommended intake for biotin. If you are looking for an excellent natural source, liver is your best bet!
Not only is it high in biotin, it also contains great amounts of Vitamin A, folate, choline and selenium. It also helps in offering protection against fatty liver. Liver also has health benefits such as improving immunity and promoting muscle growth.
Egg Yolks
Egg yolks are a perennial favourite high biotin food, containing an impressive 15 to 25 micrograms of this nutrient per yolk. Eating just two or three eggs a day will provide you with the recommended daily intake of 30 micrograms. Egg whites contain avidin, which binds biotin and keeps it from being absorbed. For optimum benefit, cook your eggs instead of eating them raw.
Salmon
Salmon is an excellent source of biotin, containing .3 micrograms per 3 ounces of cooked salmon. Biotin helps to support a variety of metabolic functions in the body, from aiding in the breaking down of carbohydrates and fats to helping your body use certain vitamins. Salmon is also rich in omega-3 fatty acids and provides a good amount of protein.
Plant Sources
Plants are one of the most abundant sources of biotin. Whole grains, such as wheat bran, oat bran, and rice bran are some of the best sources of biotin. Nuts like almonds and peanuts are also excellent sources, as well as seeds such as sunflower seeds, sesame seeds, and flaxseeds. Vegetables like carrots, sweet potatoes, spinach, tomatoes, cucumbers and cabbage also contain significant amounts of biotin. Many fruits have small amounts of biotin including banana and avocado. Legumes such as beans are another great source with some of the best sources being lima beans, navy beans, black-eyed peas and garbanzo beans. Mussels also contain substantial amounts with just 2 ounces providing your daily worth.
Almonds
Almonds are one of the best sources of biotin, with a single ounce (or around 24 almonds) providing you with 14 micrograms of biotin. Not only that, almonds are also an excellent source of other essential minerals such as iron and magnesium. Additionally, almonds contain significant amounts of other vitamins, including vitamin E, so it’s a great way to get lots of nutritional benefits in one food. Other good sources for biotin include walnuts, flaxseed, salmon, sesame seeds and avocados. These particular foods are rich in antioxidants and healthy fats which can help to protect your body from damage caused by free radicals. Furthermore, they can keep your skin and hair looking great while supplying you with the necessary nutrients to form new hair follicles.
Avocados
Avocados are a rich source of biotin, with around .2 mg per avocado. Avocado can be eaten raw, added to salads or smoothies, mashed into guacamole, and is generally a great addition to any meal. It’s also a delicious snack on its own because it has an inviting creamy texture and intriguing buttery flavor. Eatingavocadooftenhasbeenlinkedwithmanypotentialbenefitsincludingimproveddigestionandhearthealthaswellassteadierbloodsugarlevelsandreduced risk of metabolic syndrome.
Sweet Potatoes
Sweet potatoes are an excellent source of biotin, with 100 grams providing you with up to 0.3 micrograms of this vitamin. Sweet potatoes are also high in fibre, complex carbohydrates, and other essential vitamins and minerals such as vitamin A, potassium and manganese. They are known fruits that help you lower your cholesterol levels and maintain the health of your eyes by providing them with nutrition needed for proper functioning. Sweet Potatoes can easily be included into a healthy diet pattern due to its affordability and availability in most parts of the world. The best way to benefit from sweet potatoes is usually through boiling or roasting instead of deep frying as it can reduce their nutritional value considerably.
Recommended Daily Intake
Biotin is a water soluble vitamin and part of the Vitamin B complex family. It plays an important role in fat metabolism, gene expression and glucose production, as well as a variety of other body processes. The recommended daily biotin intake for adults is 30 mcg per day. Because it is water-soluble, it must be replenished daily to meet our nutritional needs.
The best sources of biotin are found in foods such as organ meats, egg yolks, nuts and legumes, soybeans, some dairy products and certain grains like oats. As well as these natural sources, most people can get adequate amounts more easily by taking biotin supplements. It is also important to remember that cooked foods provide more available biotin than uncooked ones do due to better absorption.
In addition to diet-sourced biotin, some cosmetics and sunscreen contain the nutrient as part of their formulation in order to boost nourishment for hair and skin health. Supplements are also widely available on their own or mixed with other vitamins in multivitamin supplements. To ensure proper levels of biotin in your body, focus on eating multivitamin rich foods combined with occasional supplementation for optimum health benefits!
Conclusion
In conclusion, biotin is an essential water-soluble B vitamin that plays roles in cell growth and energy production. Eating a balanced diet with plenty of fruits, vegetables and whole grains is the best way to get the recommended daily intake of 30 mcg for adults. Good food sources include eggs, liver, nuts, seeds, whole grains, certain vegetables (such as broccoli, cauliflower and sweet potatoes) and certain fruits (such as bananas, cantaloupe and oranges). Supplements can provide an additional source of biotin if needed. However, it’s important to talk to your doctor first before taking any supplements as excessive intake can lead to serious health problems.
