Biotin, or Vitamin B7, is one of the unsung heroes of our body’s nutritional army. It plays a pivotal role in maintaining healthy hair, skin, and nails and is a key player in the metabolic process, converting food into energy. Despite the known benefit of Biotin rich foods it often gets overlooked. So let’s look into this essential nutrient and explore some foods rich in Biotin.
How Much Biotin We Need?
Determining the exact amount of biotin needed per day can be complex as it may depend on various factors such as age, gender, overall health, and specific conditions like pregnancy or breastfeeding.
According to the Office of Dietary Supplements (ODS), the adequate daily intake of biotin for adults is generally considered to be 30 micrograms (mcg). This recommended daily intake increases to 35 mcg for women who are breastfeeding, to support the increased nutritional demands during this period.
In terms of dietary consumption, research indicates that the typical diet in Western populations provides between 35 to 70 mcg of biotin each day. This is usually sufficient to meet the average adult’s daily requirements, considering that biotin is found in a wide variety of foods, including eggs, fish, meat, seeds, nuts, and certain vegetables.
The Multifaceted Benefit of Biotin Rich Foods
There’s a lot of demand for biotin in the health and beauty industry, and for good reason. This essential nutrient plays a critical role in maintaining healthy hair, skin, and nails, and it’s also integral to our body’s energy production. Let’s delve into the health benefit of Biotin rich foods.
1. Promotes Healthy Hair, Skin, and Nails
You might be familiar with the potential benefit of Biotin rich foods for hair, skin, and nails. According to dermatologists, biotin may help improve the condition of hair and nails, particularly if you are deficient in this nutrient. Brittle nails, dull skin, and brittle hair can result from low biotin levels.
2. Management of Diabetes
Research indicates that biotin supplements could potentially aid in controlling diabetes-related symptoms. They may help lower levels of blood sugar, overall cholesterol, and lipids in the blood for some diabetic individuals. However, they seem to have minimal influence on insulin levels.
Furthermore, B vitamins, which include biotin, play a crucial role in the health of your brain and nervous system. This could be beneficial for dealing with neurological manifestations of diabetes, such as neuropathy (damage to nerves). More studies are needed to fully understand this aspect, however.
3. Supports Eye and Skin Health
The potential benefit of Biotin rich foods is for maintaining healthy skin, nails, hair and eyes. It helps keep the skin moisturized and prevents it from becoming dry, flaky, and irritated. Similarly, biotin plays a role in eye health by helping to ensure the proper function of the nervous system.
4. Essential During Pregnancy
Biotin is one of the essential vitamins during pregnancy and breastfeeding. It supports fetal development and helps ensure the health of the mother. However, it’s important to note that pregnant or breastfeeding women should consult their healthcare provider before taking biotin or any other supplements.
5. Supports Nervous System and Brain Health
Biotin aids in the functioning of the nervous system and can help maintain healthy brain function. It plays a role in neurotransmitter activity and helps with nerve signals. Additionally, it supports overall cognitive health and may help maintain a healthy mood.
6. Potentially Protects the Heart
While more research is needed, some evidence suggests that biotin could have benefits for cardiovascular health. Biotin, in combination with other B vitamins, may help reduce inflammation, which is a risk factor for various heart diseases.
Biotin Rich Foods that you must include in your diet
Biotin contributes to maintaining healthy hair, skin, and nails, making it a popular supplement in the beauty industry and the benefit of Biotin Rich foods are unmatched. In case you don’t want to rely on supplements, here is a list of Biotin rich foods:
1. Egg Yolks
Eggs are a nutritional powerhouse, boasting a high content of protein and iron. But did you know that their yolks are also packed with biotin? So next time you’re whipping up an omelette, don’t discard the yolk.
From peas and beans to lentils and chickpeas, legumes are a great source of biotin. They’re also packed with protein and fibre, making them a nutritious addition to any meal.
3. Nuts and Seeds
Nuts and seeds like almonds and sunflower seeds are not just snack-worthy – they’re also rich in biotin. Sprinkle them on your salad or munch on them as a midday snack.
4. Sweet Potatoes
Sweet potatoes are not just delicious; they’re also one of the highest plant-based sources of biotin. They’re also packed with vitamin A and fibre, making them a healthy choice for any meal.
5. Meat and Fish
Salmon, tuna, pork chops, and hamburgers are all rich in biotin. Organ meats, such as liver, are particularly high in this vitamin.
Spinach is not just rich in iron and calcium; it’s also a good source of biotin. Add it to your salads, smoothies, or sauté it as a side dish. You can even have spinach in the form of Spinach soup in winter as well as spinach (Palak) sabzi which is quite popular here in India.
Mushrooms are a delicious and versatile food that also happens to be a good source of biotin. They’re low in calories and provide important nutrients like vitamin D and potassium.
Avocados are more than just the star ingredient in guacamole. They’re packed with healthy fats, fibre, and several vitamins and minerals – including biotin.
Used in bread-making and beer brewing, yeast is a rich source of biotin. Inactive yeast known as nutritional yeast is frequently used to produce non-dairy cheese. Up to 21 micrograms of biotin is present in two tablespoons (16 grams) of yeast. So next time you enjoy a slice of bread or a cold beer, remember you’re also consuming some biotin.
The biotin content in these dairy products is not high, but they contribute to your overall daily intake.
Here’s a closer look at the biotin content in specific dairy products:
- Cheddar Cheese: A 28-gram serving of cheddar cheese contains approximately 0.4 micrograms of biotin. In addition to biotin, cheddar cheese is also rich in other nutrients like calcium and protein.
- Milk: A 1-cup (128-gram) serving of 2 per cent milk provides about 0.3 micrograms of biotin. Milk is also an excellent source of calcium, vitamin D, and protein, making it a nutritious addition to your diet.
- Yogurt: A 1-cup serving of plain yoghurt (approximately 128 grams) offers around 0.2 micrograms of biotin. Besides biotin, yoghurt is known for its probiotics, which are beneficial for gut health, along with other nutrients like calcium and protein.
What happens if you are deficient in Biotin?
It’s quite uncommon to experience a biotin shortage, particularly if you’re in good health and consume a balanced diet. However, if biotin levels are low, certain symptoms can gradually appear. These may encompass:
- Hair thinning (alopecia)
- A reddish rash around your eyes, nose, mouth, and genital region
- Weak nails Feelings of depression
- Fatigue (energy deficiency)
- Numbness in your limbs (hands or feet)
Studies indicate that the consumption of biotin supplements, even in substantial quantities, carries minimal risk. Biotin is a water-soluble vitamin, meaning any excess not utilized by your body is expelled through your urine. However, even though the benefit of Biotin Rich foods can’t be overlooked, its overconsumption could potentially interfere with other medications or lead to inaccurate lab test results. It’s crucial to always inform your healthcare provider about any dietary supplements you’re taking.
Biotin or Vitamin B is a water-soluble vitamin that helps generate keratin that maintains healthy hair, skin and nails. It also helps your body convert proteins and carbohydrates you eat into glucose which gives you energy. Biotin is an essential vitamin and some of the Biotin rich foods are Egg Yolks, Legumes, Nuts, Mushrooms, Spinach etc. It is essential to include these foods into your diet as the benefit of Biotin Rich Foods are unmatched.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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