16 Biotin-Rich Foods You Must Add To Your Diet
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Loading... - Anton Maric
- 26 Sep 2022
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Biotin, also known as vitamin B7, is an essential nutrient that plays a role in almost all body systems. So, does your diet consist of biotin-rich foods? If not, tweak your diet a bit before it is too late.
In this article, we have listed 16 foods high in biotin and explained how this nutrient benefits your health. Read on!
What Is Biotin?
Simply put, biotin is a B vitamin. It is also called vitamin B7 (or vitamin H) and is one of the B complex vitamins that convert food into energy.
The name ‘biotin’ originates from the ancient Greek word ‘biotos’, which means ‘sustenance’ or ‘life’.
Alright. But why is this nutrient important?
What Are The Benefits Of Biotin (Vitamin B7)?
Biotin is essential for the health of your brain, eyes, skin, hair, nails, liver, and also the nervous system. It is important during pregnancy as it supports embryonic growth .
Recent research has stated that getting additional biotin regulates blood sugar levels, promotes the health of the hair, skin, and nails, and even helps pregnant mothers have healthier babies.
Additionally, biotin supports your metabolism and balances blood sugar levels. It also protects the heart as it increases good cholesterol (HDL) levels.
Biotin is also essential for muscle health and repair.
Biotin is important. Below, we have listed foods rich in this nutrient.
What Are The Foods Rich In Biotin (Vitamin B7)?
These are the top foods rich in biotin:
Liver
Almonds
Eggs
Yeast
Avocado
Whole grain bread
Salmon
Cauliflower
Cheeses
Raspberries
1. Liver
Three ounces of cooked (beef) liver contain 30.8 micrograms of biotin.
Beef liver also contains a large amount of high-quality protein. Other important nutrients include B vitamins and folate. Protein builds muscle mass and is important for cell function too. B vitamins sustain your energy levels while folate improves heart health.
How To Include In Your Diet
Simply throw 2 to 3 cubes of beef liver into taco meat.
2. Eggs
One whole cooked egg contains 10 micrograms of biotin.
We can’t stress enough about the importance of eggs. They are whole foods. They are a complete protein with an extensive amino acid profile. The protein aids muscle growth and helps in energy production. Read More...
