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Are you tired of bad hair days and flaky skin? It’s time to give biotin, the beauty vitamin, a chance to work its magic! Biotin, also known as vitamin B7 or vitamin H, is essential for maintaining healthy skin and luscious locks. This powerful nutrient promotes the production of keratin, a protein that gives hair and skin their strength and structure. So, whether you’re looking to banish split ends or achieve that glowing complexion you’ve always dreamed of, biotin rich foods and supplements may be just what you need. Say goodbye to bad hair and skin days and hello to biotin-fueled radiance!
What Is Biotin?
Biotin, also known as vitamin B7 or vitamin, is a water-soluble vitamin that plays an important role in the metabolism of carbohydrates, fats, and proteins in the body. It is a coenzyme that helps enzymes in the body carry out their functions, particularly in the process of converting food into energy.
Biotin is also important for maintaining healthy skin, hair, and nails, and it is often a part of supplements and cosmetics for this purpose. Additionally, biotin is necessary for the growth and development of cells and for maintaining the normal function of the nervous system.
Also, biotin is present naturally in many foods, including eggs, nuts, whole grains, and leafy green vegetables. While biotin deficiencies are rare, they can occur in people with certain medical conditions, such as those with digestive disorders or who are pregnant, as well as in people who consume large amounts of raw egg whites, which contain a protein that can bind to biotin and prevent its absorption by the body.
What Are Biotin Rich Foods?
Biotin rich foods are foods that are good sources of biotin, a water-soluble vitamin that plays an important role in various functions of the body, such as energy production, metabolism, and maintenance of healthy skin, hair, and nails. Moreover, these foods contain significant amounts of biotin that can help meet the daily recommended intake for this nutrient.
The recommended dietary intake of biotin varies depending on age, gender, and health status, but in general, adults need about 30 micrograms of biotin per day. While biotin deficiencies are rare, consuming foods that are rich in biotin can help ensure that the body has enough of this essential nutrient to carry out its functions properly.
The Recommended Dietary Intake Of B7 Vitamin
The recommended dietary intake of biotin, also known as vitamin B7 or vitamin H, varies depending on age, gender, and health status. Here are the daily dosages of vitamin B7 for different age groups in general:
|Infants (0-6 months): 5 micrograms per day|
|Infants (7-12 months): 6 micrograms per day|
|Children (1-3 years): 8 micrograms per day|
|Children (4-8 years): 12 micrograms per day|
|Children (9-13 years): 20 micrograms per day|
|Adolescents (14-18 years): 25 micrograms per day|
|Adults (19 years and older): 30 micrograms per day|
|Breastfeeding women: 35 micrograms per day|
It’s important to note that these recommended dosages are based on the average needs of the population and may vary depending on individual circumstances. Additionally, biotin deficiencies are rare, and most people can meet their biotin needs through a balanced and customized diet that includes biotin-rich foods.
8 Biotin Rich Foods And How To Include Them In Your Diet
Given below are 8 biotin-rich foods, along with some details about their nutrient content and how to incorporate them into your diet:
|One large egg||10 micrograms of biotin|
Egg yolks are one of the best sources of biotin, with one large egg providing about 10 micrograms of biotin. Eggs are also a good source of protein and other vitamins and minerals. You can incorporate eggs into your diet in a variety of ways, such as by boiling them for a snack, adding them to salads or sandwiches, or making omelets or frittatas. Besides, you can try this 5 minutes scrambled egg recipe:
|One ounce of almonds||1.5 micrograms of biotin|
However, almonds are a great source of biotin, with one ounce (about 23 almonds) providing about 1.5 micrograms of biotin. They are also a good source of healthy fats, and other vitamins and minerals. You can also enjoy almonds as a snack, add them to salads or oatmeal, or use almond butter as a spread. Since we have given you ample ideas on how to add almonds to your diet, here is a smoothie recipe:
3. Sweet Potatoes
|One medium sweet potato||2.4 micrograms of biotin|
Sweet potatoes are a good source of biotin, with one medium sweet potato benefit by providing about 2.4 micrograms of biotin. They are also a good source of fiber, vitamin A, and potassium. Further, you can bake, boil, or roast sweet potatoes, and enjoy them as a side dish or use them as a base for a buddha bowl. You can also go for this tangy sweet potato snack recipe by fitelo.
|3-ounce serving||5 micrograms of biotin.|
Salmon is a great source of biotin, with one 3-ounce serving providing about 5 micrograms of biotin. It is also a good source of protein, and other vitamins and minerals. Further, you can bake, grill, or broil salmon, and serve it with vegetables or grains for a complete meal. If not, you can also go for a salmon salad recipe:
|One cup of cooked spinach||7 micrograms of biotin|
Spinach is a good source of biotin, with one cup of cooked spinach providing about 7 micrograms of biotin. It is also a good source of iron, vitamin C, and other nutrients. You can add spinach to salads, smoothies, or soups, or sauté it as a side dish. Moreover, here is a tangy chat pata spinach chat recipe for all the foodies:
6. Sunflower Seeds
|One ounce||2.6 micrograms of biotin|
Sunflower seeds are a great source of biotin, with one ounce providing about 2.6 micrograms of biotin. They are also a good source of healthy fats, fiber, and other nutrients. You can enjoy sunflower seeds as a snack, add them to salads or trail mix, or use sunflower seed butter as a spread. Also here, is a quick simple way by fitelo to add sunflower to your diet:
|One medium avocado||2 micrograms of biotin|
Avocado is a good source of biotin, with one medium avocado providing about 2 micrograms of biotin. It is also a good source of potassium, fiber, and other nutrients. Avocados benefit the skin and hair. If you have dry, damaged, or chapped skin, then avocados are the best remedy to enrich them. Also, this fruit is used to add nourishment to dry and damaged hair. Also, it can help you to prevent premature aging and its signs. Further, you can enjoy avocado on toast, in salads or guacamole, or use it as a substitute for mayonnaise or sour cream.
|One cup of cooked broccoli||1.4 micrograms of biotin|
Broccoli is a good source of biotin, with one cup of cooked broccoli providing about 1.4 micrograms of biotin. It is also a good source of fiber, vitamin C, and other nutrients. Besides you can steam, roast, or stir-fry broccoli, and enjoy it as a side dish or add it to stir-fries or pasta dishes. You can also try this amazing malai broccoli recipe by fitelo.
Health Benefits Of Biotin Rich Foods
Biotin, also known as vitamin B7 or vitamin H, plays an important role in various functions of the body, and consuming biotin-rich foods or taking biotin supplements can offer several benefits:
- Promotes Healthy Skin, Hair, And Nails: Biotin is essential for the maintenance of healthy skin, hair, and nails. It is involved in the production of keratin, a protein that is a structural component of these tissues. Besides, consuming biotin rich foods may help improve the appearance and strength of hair, skin, and nails.
- Supports Energy Production: Biotin is also involved in the metabolism of carbohydrates, fats, and proteins, which are the main sources of energy for the body. Also, consuming biotin-rich foods or taking biotin supplements may help support energy production and improve exercise performance.
- Helps Maintain Healthy Blood Sugar Levels: Biotin is involved in the metabolism of glucose, a type of sugar that is used by the body for energy. Consuming biotin-rich foods or taking biotin supplements may help maintain healthy blood sugar levels, especially in people with diabetes.
- Supports Prenatal Health: Biotin is important for fetal development and is required in higher amounts during pregnancy. Also, eating biotin-rich foods may help support prenatal health and reduce the risk of birth defects.
- May Improve Cognitive Function: Biotin has been shown to have a beneficial effect on cognitive function, including memory and attention. Consuming biotin-rich foods or taking biotin supplements may help improve cognitive function, especially in older adults.
More Amazing Benefits Of Biotin Rich Foods
- However, biotin may help improve cardiovascular health by reducing inflammation and oxidative stress, two factors that contribute to the development of heart disease. Additionally, biotin has been shown to improve cholesterol and triglyceride levels in some studies.
- Vitamin B7 plays a role in the immune system by promoting the growth and activity of immune cells. Besides eating biotin-rich foods may help improve immune function and reduce the risk of infections.
- Additionally, biotin has anti-inflammatory properties and may help reduce inflammation in the body. Since. chronic inflammation is linked to the development of many diseases, including heart disease, diabetes, and cancer.
- However, biotin may help improve insulin sensitivity, which is the body’s ability to use insulin effectively to regulate blood sugar levels. This can be especially beneficial for people with insulin resistance or type 2 diabetes.
- It also helps support thyroid function by aiding in the production of thyroid hormones. Adequate thyroid hormone levels are important for maintaining metabolic function and overall health.
Additionally, consuming biotin-rich foods is generally considered safe and may provide additional health benefits beyond biotin alone due to the presence of other nutrients.
Therefore, biotin is an essential nutrient that helps to regulate your metabolism and create hormones, enzymes, and proteins. It also plays a role in healthy hair, skin, and nails, and can help reduce the symptoms of some skin conditions. Foods that are rich in biotin include eggs, salmon, nuts and seeds, legumes, avocados, and some vegetables such as sweet potatoes and carrots. Whole grain foods and dairy products are also good sources of biotin. Supplements are also available if you need to increase your biotin intake. Biotin rich foods can also help to improve your biotin intake and should be included in your everyday diet. However, supplements may also be necessary if your biotin levels are low. In addition to eating biotin rich foods, it is vital to ensure you are getting enough of other essential vitamins and minerals in your diet.
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Frequently Asked Questions
Q: Is Biotin Rich Foods For Hair Loss Effective?
A: However, eating a balanced diet with biotin-rich foods can help maintain healthy hair, skin, and nails.
Q: What Are Some High Biotin Rich Foods?
A: However, biotin can be found in a variety of foods, including egg yolks, nuts and seeds, fish, meat, poultry, avocado, sweet potatoes, broccoli, spinach, and whole grains.
Q: What Are Some Biotin Rich Foods For Vegetarians?
A: Kale, Broccoli, and Almond are a few vegetarian biotin rich foods.
Q: How Much Biotin Do I Need Per Day?
A: The recommended daily intake of biotin for adults is 30 micrograms per day. However, pregnant and breastfeeding women may need more.
Q: Can Cooking Affect The Biotin Content Of Foods?
A: Yes, cooking can reduce the biotin content of foods. However, the amount of biotin lost during cooking is generally small and should not significantly affect your overall intake of biotin.
What can a diet plan do? However, you can hear it from the person who lost 9 KGs in 30 days without visiting the gym or taking any medicines or supplements. Aarti’s weight loss transformation through a customized diet plan by Fitelo is proof of how a good diet is all you need for your overall health.
Contact Us Today
We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.