Biotin is a B vitamin that aids in the conversion of food into energy. It is essential for eye, hair, skin, and brain function and is also known as vitamin H or vitamin B7. It may also help with liver function. Because biotin is a water-soluble vitamin, your body cannot store it. Therefore, you must consume it frequently to maintain levels that are enough.
Its insufficiency is so uncommon that there isn’t enough information to determine a Recommended Daily Allowance (RDA) or Estimated Average Requirement (EAR). Contrarily, the Daily Value (DV) for biotin is typically around 30 mcg per day. While biotin supplements are available, most people may receive enough by eating a diversified diet. (Source)
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The following are the top ten biotin-rich foods.
1. Egg yolks
Eggs are a good source of protein, iron, phosphorus, and B vitamins. The yolk is particularly high in biotin. A complete, cooked egg (50 grams) contains about 10 mcg of biotin or about 33% of the DV.
2. Legumes
Protein, fiber, and other micronutrients are abundant in legumes such as peas, beans, and lentils. Peanuts and soybeans are two of the richest sources of it in this group. A 1-ounce (28-gram) portion of roasted peanuts contains little less than 5 mcg of biotin or 17% of the daily value.
3. Nuts and seeds
Nuts and seeds provide fiber, unsaturated fat, and protein. Most include biotin, however, the amount varies by type. A quarter-cup (20-gram) portion of roasted sunflower seeds has 2.6 mcg of it, or 10% of the daily value, whereas a quarter-cup (30-gram) serving of roasted almonds contains 1.5 mcg or 5% of the daily value.
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4. Sweet potatoes
Sweet potatoes are high in vitamins, minerals, fiber, and antioxidant carotenoids. They are also among the best vegetable sources of it. A 1/2-cup (125-gram) portion of cooked sweet potatoes contains 2.4 mcg of biotin, which accounts for 8% of the daily value.
5. Mushrooms
Mushrooms are nutrient-rich fungi that offer a variety of health benefits, including high levels of biotin. Its high biotin content shields them from parasites and predators in the environment. 2.6 mcg of biotin is present in around 20 caps (120 grams) of canned button mushrooms, which is roughly 10% of the DV.
A 1-cup (70-gram) portion of chopped, fresh button mushrooms contains 5.6 mcg or 19% of the daily value (DV).
6. Bananas
Bananas are one of the most popular fruits all over the world. They’re high in fiber, carbohydrates, and micronutrients like B vitamins, copper, and potassium. One small banana (105 grams) contains about 0.2 mcg of biotin or 1% of the daily value.
7. Broccoli
Broccoli is one of the most nutrient-dense vegetables since it is strong in fiber, calcium, and vitamins A and C. It’s also an excellent source of it. 1/2 cup (45 grams) of raw, chopped broccoli contains 0.4 mcg or 1% of the daily value.
8. Avocados
Avocados are well-known for their high levels of folate and unsaturated fats, but they are also high in biotin. A medium avocado (200 grams) has at least 1.85 mcg of biotin, which is 6% of the daily value.
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9. Tuna Fish
Canned tuna is affordable and convenient. It’s also a good source of it. It is found in 0.6 mcg every 3-ounce can of tuna packed in water. Canned tuna also contains minerals such as tryptophan, which promotes the creation of serotonin, a feel-good neurotransmitter that raises mood.
10. Cheese and other dairy
With 0.4 mcg per 1-ounce dose, cheddar cheese is the finest dairy source of biotin. Plain yogurt and milk are also good sources. Melatonin-containing foods, such as milk, can help regulate your sleep cycle and keep you from tossing and turning at night.
It is a water-soluble B vitamin that your body needs from food. These are some of the foods high in biotin. It is critical to incorporate them into your daily diet to obtain adequate biotin levels. Its pills are also available, but most people can obtain enough biotin through a well-balanced diet.
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