By The top 11 Food Sources for Biotin
You want to ensure that you’re getting all of the nutrients your body needs when it comes to your health. One nutrient important for hair, skin, and nail health is Biotin. Biotin is a water-soluble vitamin that is important for the body to metabolize fats and carbohydrates. Biotin deficiency causes brittle nails, hair loss, dry skin, depression, and more. It’s important for people who have diabetes or are pregnant to get enough Biotin in their diet. It is also necessary to grow new cells and healthy skin and hair. While Biotin can be found in supplement form, there are also many good food sources of Biotin. Here are some of the best biotin food sources to help you get more of this vital nutrient into your diet.
Sweet Potatoes
Sweet potatoes are a great source of Biotin. A single sweet potato will give you over half the daily recommended amount of Biotin! It also consists of vitamin C, which helps your body absorb more of its needs from food. Daily intake of sweet potatoes in your diet can improve your health. It also improves your eyesight and skin and hair health. Take it in chips or baked sweet potato to get even more from this healthy food.
Bran
It’s easy to forget about bran as a source of Biotin, but it is an excellent one! A single cup of wheat bran will give you over half the daily recommended amount of Biotin for women and almost all of it for men. Wheat bran is also a good source of fiber. It would help if you took it in cereal to get even more health benefits from this healthy food. It is also best to eat bran for breakfast to get more Biotin and other nutrients.
Beans
Numerous beans are high in Biotin, including navy beans, pinto beans, lima beans, and others. They also contain protein which is essential for building up the muscles of your body. This food will help you better digestion with fiber content that reduces cholesterol levels. Beans are also the best alternative to meat for those who want to reduce their daily calorie intake. It is high in proteins, vitamins, minerals, and microelements.
Seeds
It is one of the most popular Biotin food sources in your diet with numerous health benefits. It contains high levels of protein that are very important for building up muscles in the body besides being a delicious snack to eat on its own or include in many recipes you prepare daily. Pumpkin seeds are an excellent biotin food. You can get almost half the daily recommended amount from just one ounce! That’s only 28 seeds. Pumpkin seeds contain zinc and magnesium, two minerals that help your body absorb more of what it needs from other foods. Sunflower seeds also offer some vitamin E to protect those cells you’re feeding with nutrients!
Mushrooms
Our body needs Biotin daily to grow and remain healthy. Mushrooms are another Biotin food source, rich in this important nutrient besides being a low-calorie option for anyone trying to lose weight or wants more of these into their diet. Consuming mushrooms in your diet also means you’re getting more fiber and protein. Mushrooms are easily available at every grocery store or mart. Save money on this nutritious food by getting grocery coupons from CouponGot. You can consume these codes at the checkout to get discounts on your purchase.
Salmon
Another biotin-rich food is salmon, which contains high levels of protein and omega fatty acids that are beneficial to maintaining a healthy heart, skin, and hair. Salmon can be consumed grilled, baked, or smoked but should not be fried, destroying many of the nutrients. Salmon can be hard to find and expensive, but it is an excellent choice for a healthy diet.
Cheese
Some cheeses are also good sources of Biotin, such as cottage cheese, which contains about 23 micrograms per cup. Cheese should be consumed less because of the high cholesterol content; however, one or two slices per day will provide a good dose of Biotin. You can consume cheese in salads, pasta dishes, sandwiches, and more.
Cauliflower and Broccoli
Many people are surprised to learn that cauliflower is a nutrient-dense food. However, one cup of chopped raw cauliflower contains about 12 micrograms of Biotin. Cauliflower is also a substitute for potatoes in recipes, or you can boil it and eat it with salt and pepper. Like cauliflower, broccoli is another cruciferous vegetable that provides excellent health benefits. Broccoli contains about 11 micrograms of Biotin per cup when raw. You should steam this vegetable rather than boil it, as boiling can leach some nutrients into the water. These yummy veggies are available at your local farmer’s market or any grocery store. Avail grocery coupons from Offers.com and save on your purchase.
Raspberries and Strawberries
Like blueberries, raspberries are another high Biotin food source that can be incorporated into your diet just as easily. They contain many other nutrients such as Vitamin C, E, and A, which work great with Biotin to improve skin health and boost the immune system. Just like raspberries, strawberries also contain high levels of Biotin. One serving has about 17 micrograms of the vitamin! Strawberries are another great fruit that you can eat raw or add to your breakfast smoothie for a burst of flavor and nutrients. They are rich in Vitamin C as well.
Eggs
The eggs are a great source of Biotin and other essential vitamins and minerals. The egg yolk is the best source of Biotin. You should not discard the egg whites because they also contain some amount of this nutrient. To increase your biotin intake, adding eggs to your breakfast or lunch is a great way to do so.
Avocado
Although avocado is higher in fat than sweet potatoes, it also contains Biotin and many other good vitamins. Avocados can be eaten raw or spread on bread and sandwiches to get more of this nutrient into your diet each day. This fruit is excellent for healthy skin and hair, so it is a good idea to include more of them in your diet.
Wrapping Up
Biotin is available in various food items we eat daily, but eggs, avocado, and sweet potatoes are the best biotin food sources. Include these in your diet for healthy hair and nails daily. Also, meat, beans, and almost all veggies and fruits contain Biotin. So, eat a varied diet to get more of this nutrient in your body and improve your overall health. you can read more such articles at Kiarticle site.
