Unveiling the Riches of Biotin Rich Foods

Biotin is one of the most influential vitamins for the body. It is basically vitamin B7 which is water-soluble. It helps in converting food into energy. There is a need for biotin-rich foods in the body for getting several benefits. 

Biotin is very helpful for skin, hair, eyes, liver function, brain function, metabolism, etc. It should be maintained at an adequate level. Its deficiency can cause some unknown diseases. It is the best choice for growing kids.

Best Biotin Rich Foods

Here, is the list of top biotin-rich foods,

1. Egg Yolk:

If you throw egg yolk and eat only egg white then, you need to include one whole cooked egg with yolk in your diet. Eggs are the ultimate food for many nutritional facts. It contains proteins, iron, and vitamin B. Eggs can be boiled and eaten for a daily diet. Egg yolk is the best suggestion for having biotin in the body, 10mcg of biotin you will get from the whole egg.

2. Seeds and Nuts:

Both seeds and nuts are good sources of protein and fiber. It is estimated that about 20g of seeds can offer 2.7 mcg of biotin. They can be enjoyed raw or mixed into a salad. It becomes a very good taste while eating nuts and seeds with salad.

3. Legumes:

Legumes are just like beans that are excellent in protein and micronutrients. The food rich in biotin also includes soybeans and peanuts. It helps in muscle building and keeping the body fit. It can be eaten raw or roasted.

4. Liver Meat:

It is now turning to organic meats i.e. liver, which is very rich in biotin. It is known that most of the biotin is stored in the liver of the body. If somebody is going for a cooked chicken liver then it is the only best option. Moreover, the liver can be enjoyed with onion and homemade patties.

Read: Understanding the Fundamentals of What is Nutrition

5. Potatoes:

In vegetables, potatoes are having the highest content of biotin too. They are full of vitamins and minerals. About 125 g of potato can offer 2.5 mcg of biotin. Potatoes can be eaten after cooked until they become soft.  This biotin-rich food is helpful for bodybuilders too.

6. Mushrooms:

The foods rich in biotin have a big list that also includes Mushrooms. It contains ample biotin 2.6 mcg, and it is beneficial for your health. Most people try canned mushrooms which works well over pizzas and noodles. 

7. Bananas:

Banana is the most popular nutrient-rich fruit worldwide. You will get 0.2 mcg of biotin in a small banana. It is the ultimate package for vitamins, minerals, and fiber. Generally, they are eaten on their own, but can also be tried with vegetables.

8. Broccoli:

Broccoli is a rich source of vitamins A and C. It is seen that about 45g of broccoli can offer 0.5 mcg of biotin. There are many ways to eat broccoli as it has several health benefits. It is enjoyed either steamed or roasted.

9. Avocados:

Avocados are often less heard by people but to the notice, they are an excellent source of unsaturated fats and folate. Generally, for every 200g of avocado, there is 1.9 mcg of biotin. They are eaten raw or sometimes turned into tasty soup.

Biotin Dosage

Biotin is a vitamin B-rich nutrient, and overdose of it can be problematic. It has recommended taking 30 micrograms of biotin daily is sufficient to get some results. 

Also, it is highly recommended to take biotin daily in the form of any rich foods. If you plan to intake biotin through supplements then we suggest you take advice from your family doctor.

Biotin-rich foods can help you to maintain your daily biotin requirement in the body so, first, take suggestions for supplements from a nutritionist or your family doctor. 

Final Note

Biotin has turned out to be the most productive vitamin for the body. Biotin-rich foods are an excellent provider for maintaining the proper health of the body. 

It is almost available in many fruits and vegetables. One should avoid taking the overdose of the same otherwise there can be side effects.

Read: Your Comprehensive List of Iron-Rich Foods