Are you looking to enhance your diet with essential nutrients? Look no further than these ten powerhouse foods packed with biotin, a vital B vitamin essential for overall health and wellness. Biotin plays a crucial role in...
Biotin or Vitamin B7 is a water-soluble Vitamin that promotes healthier hair, glowing skin and stronger nails and also improves metabolism and maintains heart health, Biotin is present in every food and its intake is necessary for proper body functioning as well as growth and development
10 Best Biotin-Rich Foods That You Must Prefer to Achieve Better Health
Eggs
Eggs are the richest source of biotin and they contain about 10 mg of biotin making it the most biotin-rich food you must add to your diet.
Nuts and Seeds
Nuts like almonds, walnuts, sunflower seeds, flaxseeds etc are all packed with biotin that you should take in the morning, they also provide essential nutrients for hair & skin.
Salmon
It is a delicious fish that is rich in omega-3- fatty acids and rich in biotin it also helps in cholesterol management and should be added to the diet.
Avocado
It is a versatile fruit and can be added to salad and sandwiches this fruit is also a rich source of biotin that is good for hair growth and skin health.
Sweet Potato
They are enriched with Vitamins & Fibre and also rich in biotin you can eat them by making sweet potato fries or adding them to stews and soups.
Spinach
This green leafy vegetable is loaded with Vitamins, minerals and Biotin It is a versatile food that can be added to salads, smoothies or as a side dish it is good for overall health.
Dairy Products
Yoghurt, cheese and curd all are good sources of biotin that can be used in our daily diet they also improve gut health and metabolism, Curd contains good bacteria that aid in digestion and also improve immunity.
Mushrooms
Mushrooms like Hiitake and portobello contain Biotin, so add it to your diet and make yourself Healthy & Fit.
Broccoli
It is a rich source of biotin and 100 gm of it can provide you with 1-2mcg of biotin(Cooked Broccoli) you can try broccoli soups, and broccoli florets and can add them to your salads.
Legumes
Legumes are rich in Biotin and can provide you with approx. 2-3 mg of biotin per 100 grams you can add them in your salads or as a side dish.
These all food helps to get enough biotin required for your health You can also take a Vitamin profile test from Ganesh Diagnostic to assess overall health.
Biotin Required For Different Age Groups:
Recommended Dietary Allowance of Biotin can vary depending on the age, sex, and life stage. Here are the summarised general Guidelines for Biotin intake in different age groups in Tabulated form:
|
Age Group |
Male |
Female |
|
Infants (0-12 months) |
5 to 6 mcg |
5 to 6 mcg |
|
Children (1 to 5 years) |
8 to 13 mcg |
8 to 13 mcg |
|
Children (9-13 years) |
20mcg |
20mcg |
|
Adolescents (14-18 years) |
24mcg |
24mcg |
|
Adults (19+ years) |
30mcg |
30mcg |
|
Pregnant women |
31mcg |
|
|
Lactating women |
35mcg |
|
Conclusion
Biotin-rich foods are one of the most versatile foods that are delicious and enhance our health and Beauty these foods can make a significant difference in how you feel and look, Including Biotin diet can help you to achieve healthier hair, good skin and stronger nails as well as they also improve metabolism & Gut health, so by having Biotin rich food you can nourish your body so add it and make yourself fit & Healthy.
FAQs
What are Biotin?
Biotin also called Vitamin B7 is a water-soluble Vitamin that improves metabolism, and gut health, promotes good hair and skin
Which food is the richest source of Biotin?
Eggs, mushrooms, Dairy products, and legumes are all rich in biotin you can add to your diet to enhance your health and immunity.
What is Biotin Deficiency?
When your body is not able to make enough biotin or a low biotin-rich diet can cause biotin Deficiency Its symptoms are:
- Thin hair
- Skin issues
- Brittle Nails
- Fatigue
- Muscle pain
- Eye Problem
Do I need to eat Biotin supplements other than Biotin-rich food?
No, you don't need to eat supplements a healthy diet with biotin-rich food can help you attain a good and healthy lifestyle
How can I improve my hair growth and skin health?
Add Biotin-rich food to your diet and make your skin and hair healthy for a long period without taking any other supplements.
