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What is Biotin?

Biotin is one of the B complex vitamins that play an integral role in the breakdown of food into energy. Known as a water-soluble vitamin, it also plays a vital role in the growth of our hair, nails and skin. Biotin is also referred to as vitamin H and is found in many foods such as eggs, milk and even bananas, in small amounts. In this article, we’ll take a look at the benefits of biotin and common biotin-rich foods you can incorporate into your diet.

5 Interesting Benefits of Biotin

There are two main uses of biotin in the body. The first is that it aids in the breakdown and conversion of food into energy. More specifically, it provides support to the plethora of enzymes that are tasked with the responsibility of breaking down fats, proteins and carbohydrates. Here are some benefits of biotin you should know:

 

  • Nails

Biotin facilitates healthy nail growth. A lack of a sufficient amount of biotin could result in an individual's nails turning brittle and breaking. If you suffer from biotin deficiency, you could benefit from prescribed supplements that have biotin in them. Additionally, you can always consume biotin-rich food.

  • Biotin Benefits for Hair

Similar to helping healthy nail growth, biotin also plays an integral role in the good health of our hair. Biotin in food helps accelerate hair growth. If someone has a decreased amount of biotin in their body, they may experience hair loss or rashes. In case you are suffering from hair loss, you could supplement biotin with natural foods.

  • Biotin Supplements Help During Pregnancy

Pregnant women usually have a lower level of biotin, something that is unhealthy for them. Generally, due to an increased breakdown of food into energy during pregnancy, more biotin is used up by the body. As a result, biotin-rich foods and supplements are suggested by physicians and dieticians for women during pregnancy.

  • Regulates Blood Sugar

Consumption of a good amount of biotin is linked to better regulation of the body’s blood sugar levels.

  • Keeps the Nervous System Healthy

As per a medical website, biotin is also a very important nutrient that is used by the body to keep the nervous system in good health.

Top Biotin Rich Foods

A lot of the food that we consume naturally contains biotin. The most common of them are milk, eggs, meat and certain other foods like sweet potatoes, seeds, etc. Let’s take a look at a few biotin-rich foods:

 

  • Egg Yolks

Egg yolks are considered to be a high source of biotin. Within one egg yolk, one can expect to get about 10 micrograms of biotin.

  • Legumes

Legumes such as the various lentils (dals), beans and peas that we consume are also considered a good source of biotin. A serving of peanuts, for instance, can get you about 5 micrograms of biotin.

  • Livers

The livers of various foods that we consume such as chicken, pork or beef are also a considerable source of biotin. In a serving of beef liver, for instance, you could get about 31 micrograms of biotin.

  • Mushrooms

Biotin is one of the several benefits that mushrooms offer. In about 75 grams of mushrooms, you can get about 5.6 micrograms of biotin.

  • Broccoli and Avocados

Both vegetables are considered high sources of biotin and offer many other health benefits as well. While half a cup (45 grams) of broccoli has about 0.4 micrograms of biotin, 200 grams of avocado has about 1.85 micrograms of biotin.

  • Yeast

Yeast is also a good source of biotin which can be used in a variety of different dishes. Nutritional yeast contains approximately 10-11 micrograms of biotin per tablespoon.

  • Bananas

Banana is a highly nutrient-dense fruit that contains a ton of important micronutrients needed by the body and biotin is one of them. One banana contains approximately 0.2-0.4 micrograms of biotin.

  • Sweet Potatoes

Sweet potatoes are also one of the best biotin rich vegetables which also contain many other important micronutrients. A 100 g cup of cooked sweet potatoes contains approximately 2 micrograms of biotin. 

 

Food

Biotin (micrograms)

Egg Yolks

10 mcg/ 1 egg yolk

Legumes (peanuts)

5 mcg/ serving

Liver (beef liver)

31 mcg/ serving

Mushrooms

5.6 mcg/ 75 gm

Broccoli

0.4 mcg /45 gm

Avocados

1.85 mcg/200 gm

Bananas

0.2-0.4mcg/ 1 banana

Yeast

10 mcg/ 1 tablespoon

Sweet Potatoes

2 mcg/ 100 gm

 

How Much Biotin Do We Need?

Our bodies, the food we consume, and the system built around it is designed in a manner to support self-sustenance. Your body produces a natural amount of biotin, and when it faces a deficiency, you can turn to biotin-rich foods to supplement the deficiency. But, how much biotin do we actually need, and is there such a thing as ‘too much biotin’?

For adults, the daily allowance of biotin consumption is often recommended to be between 30 to 100 micrograms. The same amount is recommended for adolescents as well. To put this into perspective, a small banana holds about 0.2 micrograms of biotin

Conclusion

As mentioned earlier, biotin plays an important role in our health and wellbeing. If you are suffering from a lack of biotin, biotin-rich foods and supplements are often considered a good means of making up for a biotin deficiency. Luckily, biotin is naturally present in a lot of foods we commonly consume so deficiencies are very rare. However, if you want to stay healthy in the long run and keep yourself financially protected, you should look into getting health insurance for yourself and your family. 

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FAQs on Biotin Rich Foods

✔️What are the biotin benefits for skin?

Biotin helps accelerate the growth of skin and also heals cracked and dry skin. 

✔️What are some biotin rich fruits I can add to my diet?

Some biotin rich fruits you can add to your diet are avocados, bananas and most dry fruits. 

✔️Should I take a biotin supplement?

Most people do not need to take biotin supplements as long as they consume foods containing biotin. If you are still feeling the effects of biotin deficiency, it is best to consult a professional doctor. 

✔️What are the health benefits of biotin?

Here are the main health benefits of biotin:

  1. Helps in hair, nail and skin growth.

  2. Helps absorb nutrients into the body.

  3. Helps manage the symptoms of diabetes and regulates blood sugar levels.

✔️What are some foods high in biotin?

Here is a small list of foods rich in biotin:

  1. Lean Meats

  2. Eggs

  3. Fish

  4. Seeds and Nuts

  5. Mushrooms