When you want to enhance the hair and nails strength, you will come across the term known as Biotin. It will help you boost the health of the nails and enhance the quality of hair growth. There are several supplements with Biotin in them and some foods in which you can find Biotin and consume them to enhance the quality of nails and hair. If you may wonder what foods are high in Biotin, this article will tell you all about Biotin and the foods you can consume to get Biotin in your body.
More About Biotin
Many health experts and doctors refer to it as vitamin H. It is amongst the B complex vitamins that can help the body to convert food into energy. The Greek word Biotos gave birth to the term biotin. It means life or sustenance. Vitamins from the B category and particularly Biotin, will help you enhance skin, eye, hair, liver, and central nervous system quality.
Many people will be able to get Biotin by implementing a healthier diet in their routine. But many people also claim that getting an excessive amount of Biotin will regulate blood sugar, promote healthy nails, hair, and skin, and it is the best thing to consume when pregnant. For this reason, you should know what foods are high in Biotin and how you can consume it accordingly as too much of anything will be harmful to the body.
It is water-soluble. Our body is not made to store vitamins that are water soluble. For this reason, people should consume Biotin from their diets. Biotin is one of the best things to include in your daily diet. It is part of the essential metabolic processes like glucose production and fatty acids.
It is not common for people to have a deficiency in biotin in their bodies. However, some people, such as women who are pregnant or those who drink alcohol, have low levels of Biotin in their bodies. If they do not have it in the first place, as time goes on, they will develop mild deficiencies in their bodies.
Regularly consuming the raw eggs can cause a Biotin deficiency because the raw egg whites come with the protein known as avidin. The avidin will connect to the Biotin, which prevents the body from absorbing the Biotin and using it efficiently. You should take your time and cook the eggs thoroughly so that you can remove the avidin. As many people have the question of what foods are high in Biotin, you can consume it after cooking so that your body can absorb it.
What Foods Are High In Biotin?
When your body does not have sufficient amounts of biotin, your skin, hair will be in danger. Biotin will support the immune system. You can also take Biotin to enhance the condition of the nails and hair, although there is still more solid evidence for stating that it will enhance the quality.
You can get Biotin in many foods such as avocado, vegetables, egg yolk, and liver. You can also buy supplements that are only based on Biotin. But biotin supplements will not provide you with other nutrients.
- Egg Yolks
Eggs are loaded with vitamin Bs, iron, phosphorus, and iron. The yolk of the egg is highly rich in Biotin and is the best source. A cooked whole egg will provide you with the 10MCG of Biotin. It is better that you cook the eggs fully to ward off the risks of salmonella poisoning and enhance the absorption of the Biotin. You can make your eggs either hard-boiled, scrambled and use them to make baked goods such as waffles and muffins.
- Nuts And Seeds
Seeds and nuts are the best fiber source, protein, and unsaturated fats. It will also provide you with Biotin, the biotin amount that your body will intake depends on the seed type. Along with other health benefits, you will enhance the quality of the hair and nails. It is better that you include almonds, peanuts, sunflower seeds, and peanuts in your salad, desserts, or smoothies.
When you have the question of what foods are high in Biotin and those that are easy to consume, nuts are the best choices. The best thing about the nuts and seeds is that you can consume them without cooking or adding them as toppings. You can eat them raw as snacks. These will be the best choices that you will make as they will also help you lose weight as they are filling while being low in calories.
- Liver
Certain organ meats are high in Biotin. The liver is something that is highly rich in Biotin. It makes sense as most of the Biotin goes to the liver. Seventy-five grams of the cooked beef liver will provide you with the 31 MCG of Biotin.
The liver of the chicken has even more Biotin packing 138 MCG per 75 grams of serving. There are many ways people enjoy eating liver, such as frying it with onions, mincing it into the homemade burger, cooking it, and adding to the toppings for the pasta dishes.
- Legumes
If you may wonder what foods are high in Biotin, legumes such as lentils, beans, and peas are highly rich in fiber, protein, and various other micronutrients. There are some legumes that contain the highest amount of biotin.
With 28 servings of roasted peanuts, you will get whooping under 5MCG of Biotin. In the whole soybeans, you will get 19.3 of Biotin. You can usually boil the legumes and use them as the base for the entrees and the salads and add them into the stir-fries or baked dishes.
Conclusion
Reading this article will answer what foods are high in Biotin, and you can include them in your diet and routine. Biotin can help you get various types of health benefits and enhance the quality of your nails and hair.
Sources:
- https://www.healthline.com/nutrition/biotin-rich-foods#2.-Legumes
- https://www.medicalnewstoday.com/articles/318724#benefits
- https://food.ndtv.com/food-drinks/healthy-hair-diet-5-biotin-rich-foods-for-hair-fall-and-hair-growth-2281453
- https://www.medicalnewstoday.com/articles/318724#what-is-biotin
- https://www.healthline.com/health/the-benefits-of-biotin#TOC_TITLE_HDR_1
- https://www.verywellhealth.com/biotin-for-hair-growth-89236
