Biotin (aka vitamin B7) has made a name for itself in the beauty industry as a key element for fighting your beauty woes. From clearing your complexion to strengthening your hair and nails, biotin is often added to shampoos, conditioners and creams for its moisturizing properties. However, getting your biotin through food will have a better effect since it will be absorbed by the bloodstream. Biotin also provides amazing health benefits, playing a role in the metabolism of glucose, fats and proteins, and supporting your blood sugar and liver. It’s naturally found in various foods and we’ve rounded up 10 of the best biotin rich foods for health and beauty!
What Is Biotin and Why Is It Important?
Biotin is a B vitamin that plays many important roles in health and beauty, from converting food into energy, to strengthening hair and nails and nourishing the skin. Your body needs biotin to metabolize carbs, fats and protein, for fuel to be used for your body’s necessary functions. It also helps regulate your LDL (bad) cholesterol and blood sugar and supports the liver.
Biotin protects brain function and fights cognitive decline, helps maintain a healthy cardiovascular system and is needed to build and repair tissues and muscles. Biotin is essential, which means you can’t live without it. It’s water-soluble, meaning the body cannot store it – you need to get it from your diet. Luckily, it’s present in many foods, and a varied diet can usually provide enough biotin for most people’s needs.
12 Biotin Deficiency Symptoms
Biotin deficiency is rare, especially if you eat a healthy, well balanced diet. However, here are some signs that you may be deficient in biotin:
1. Hair loss
2. Brittle hair
3. Dry, scaly skin
4. Dry eyes
5. Loss of appetite
6. Changes in the intestinal tract (frequent upset stomach)
7. Cracking in the corners of the mouth
8. Swollen and painful tongue
9. Burning or prickling sensation in the hands or feet
10. Fatigue
11. Insomnia or difficulty sleeping
12. Depression
5 Biotin Deficiency Causes
1. Intestinal problems, such as Crohn’s disease or colitis, that may prevent your body from absorbing nutrients from food.
2. Long term dieting, which may prevent you from getting vitamins and nutrients from the foods you eat.
3. Certain medications can prevent your body from absorbing vitamins correctly. These include antibiotics and anti-seizure medications. Antibiotics can also destroy the good bacteria in your gut that can naturally produce biotin.
4. Biotinidase (BTD) is a rare inherited disorder where the body is not able to use biotin and leads to biotin deficiency. It’s caused by a mutation in the BTD gene.
5. Excessive exposure to alcohol, which inhibits biotin absorption.
10 Biotin Rich Foods
1. Egg Yolks
Eggs are rich in B vitamins, as well as nutrients like iron and protein. Egg yolks are a particularly great source of biotin, with a whole, cooked egg providing 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 body to absorb it.
2. Liver
Liver and other organ meats are some of the best sources of biotin out there, which makes sense, seeing as biotin is stored in the liver. Cooked chicken liver has the highest amount of biotin, and cooked beef liver is also a good source of the vitamin. They both provide over 100% of the daily value. Try eating cooked liver with fried onions or cook it on top of your favourite pasta dish.
3. Legumes
Legumes like peas, beans and lentils are an excellent source of biotin, and are also high in protein, fibre and many micronutrients. Peanuts and soybeans are the two richest sources of biotin when it comes to legumes, so increase them in your diet as much as you can.
4. Nuts and Seeds
Nuts and seeds contain fibre, unsaturated fats and protein, and most contain a good dose of biotin. Sunflower seeds and almonds are especially good sources, but it’s also found in pecans, walnuts and flaxseeds. Eat them raw, toss them into salads or yogurt, or blend them into homemade nut and seed butters.
5. Sweet Potatoes
If you’re looking for a great vegetable source of biotin, look no further than sweet potatoes. They’re also rich in beta-carotene, an organic pigment that the body converts to vitamin A, which is known to replace skin cells, boosting skin health. Sweet potatoes are also loaded with other vitamins, minerals and fibre, making them a super healthy addition to your meals.
6. Mushrooms
Mushrooms are nutrient-rich and ample in biotin, which protects them from parasites and predators in the wild. They’re also high in numerous other nutrients like potassium, vitamin C, iron and antioxidants. They’re super versatile and easy to add to an array of dishes from stir fries to pastas, curries, pizza and more.
7. Salmon
When it comes to seafood, salmon is as good as it gets for biotin. It’s also one of the best foods for your health, as it’s rich in protein, vitamins A and D, and omega-3 fatty acids. These healthy fats are great for people looking to make their hair healthier, as they may help prevent hair loss.
8. Avocados
Avocados are rich in biotin and they’re also known as one of the skin’s most-loved foods. They’re an excellent source of folate and unsaturated fat and are rich in vitamin E. You can eat them raw on their own, mash them into guacamole, or put them on toast or tacos for a delicious and healthy meal.
9. Dairy
Dairy products like milk, cheese and yogurt provide a decent amount of biotin. And as long as you don’t have a sensitivity or intolerance, dairy is also an amazing source of calcium, potassium, vitamin D and protein. It contributes to bone and teeth health and is easy to incorporate into every meal of the day.
10. Yeast
Nutritional yeast and brewer’s yeast are both 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 nutritional yeast is inactive yeast used to make non-dairy cheese or to add a cheesy or nutty flavour to your foods.
Biotin has plenty of health and beauty benefits, and fortunately you can get a good dose of the vitamin from the foods you eat. Add these biotin rich foods to your diet for all the amazing advantages.
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