Biotin, which is also referred to as vitamin B7 or vitamin H, is an animal and a plant-based extraction that aids in the conversion of nutrients like fats, carbohydrates, and amino acids into energy. Biotin is a Greek word which means “life”; and from every indication, it does give life to our health when consumed consistently.
This vitamin aids your liver, nervous system, skin, and eyes. It is most especially important for pregnant women for embryonic growth. It is also important for breastfeeding mothers to help in the production of breast milk and other benefits. Some of those benefits are as follows.
Benefits of Biotin
- Hair Growth/Health: The beauty industry cannot have enough of biotin. It is used in several beauty products to promote beauty. The hair, skin, and nails thrive with the help of biotin. If you have “normal hair”, it can get fuller, stronger, and longer when you eat biotin-rich foods. If you have hair problems, eating biotin-rich foods can help you get rid of them over time.
- Embryo Growth During Pregnancy And Breastfeeding: It is very essential that pregnant women take a healthy dose of biotin seeing as it promotes the growth of embryo during pregnancy. Pregnancy induces a speedy biotin breakdown and if not sufficiently replaced on time, it may lead to low breast milk supply.
- Decrease Blood Sugar Level In Diabetic Patients: Studies have been carried out on biotin and claimed that the combination of biotin with mineral chromium may reduce the level of glucose in a diabetic patient with type 2 diabetes. This is definitely an interesting development for a lot of people who may be suffering from this disease, or who may have a high probability of developing it.
- Healthy Skin: Biotin plays an important role in improving your skin by improving the structure of the keratin in your skin. Deficiency of biotin results to dryness, irritation, and a skin condition known as Seborrheic Dermatitis (a disease affecting your scalp causing scaly patches, red skin, and dandruff).
- Nail Thickness: Just like biotin is good for the skin and hair, it is also good for the nails as well. It all boils down to the role biotin plays in improving keratin in the body. Constant intake of biotin rich foods can increase the thickness and strength of your nails. This is especially recommended for people who may be experiencing brittle nails.
Healthy Food Options that are Rich in Biotin
Now you know the benefits of having a sufficient amount of biotin from your food. But what are the foods that you should eat to supply your body with enough of this essential nutrient? Here are the best foods that contain biotin.
1. Yeast
There are different types of yeast, but it does not matter what type you consume because they are all good sources of biotin. The most common sources of yeast are bread and beer, but you have to be careful when consuming them since they are high in carbohydrates as well.
2. Avocados
An avocado is a good option for you if you do not want to eat more calories than necessary. It’s a very popular food for people on a weight loss diet. So, if you are concerned about adding weight, you can turn to avocados as your source of biotin and you’ll be fine.
3. Animal Liver and Kidney
If you’re not a strict vegetarian, you can try animal liver and/or kidney for some biotin. They are wonderful sources of biotin as well as many other nutrients. Biotin is naturally stored in the liver, kidney, and other organs meats. That explains why they are very good sources of biotin.
4. Salmon
Salmon contains a high level of fat and very rich in protein, omega-3s, and so many other nutrients that are good for your health. So, eating salmon does not just give you biotin, it gives you loads of other health benefits for your heart, brain, and weight control, to mention but a few.
5. Sweet potato
Sweet potato is a food superstar. It is very vast in nutrients, has a high glycemic index, and can satisfy the sweetest tooth. There is no part of the world that does not celebrate sweet potatoes for its great quality.
Talking about being vast in nutrients, biotin is just one of the many nutrients found in sweet potatoes, in addition to vitamin B6, vitamin C, and potassium. All these nutrients put together are great for maintaining good health and treating some diseases.
6. Cauliflower
Cauliflower is making the rounds currently as a great option for starch in popular comfort foods. It is low in carbohydrates compared to a lot of starchy foods, and it is packed with plenty of nutrients, including biotin.
Cauliflower contains nutrients that are good for the bones, skin, nails, hair, the immune system, and blood health.
7. Broccoli
Broccoli is a cruciferous vegetable, and cruciferous vegetables are known to have a lot of health benefits. Broccoli, in particular, is a nutrient powerhouse. It’s loaded with vitamins, minerals, fiber, and antioxidants.
Definitely, broccoli is a biotin rich food, but that’s not all there is to it. The nutrients found in broccoli are helpful in reducing inflammation, preventing cancer, supporting heart health, and helps with blood sugar control. Broccoli promotes general good health.
8. Dairy
Whatever dairy product you have, milk, cheese, or yogurt, is a good source of biotin. But if you need to load up on plenty of biotin nutrient, you should go for cheese; they tend to have higher biotin content than other dairy products.
According to a study carried out by food scientists, of all the over 20 types of cheese, it was discovered that “camembert cheese” and “blue cheese” were among the highest sources of biotin.
9. Egg Yolk
This is yet another food superstar that is very rich in biotin. Aside from all the biotin goodies, eggs also come with a lot of other nutrients. According to popular opinion in the world of food science, eggs contain a bit of almost every nutrient there is.
Other health benefits of consuming eggs include increasing good cholesterol in the body, thereby reducing the risk of falling ill. Eggs are also good for the heart, eyes, and reduces the risk of stroke.
10. Oats
Oat is a popular breakfast option, and it is a good thing that many people love it. It improves cardiovascular health, prevents diabetes, relieves constipation, fights cancer, prevents weight gain, strengthens the bones, hair, nails, and promotes healthy skin. All these benefits and more are linked to the biotin content of oats in addition to other nutrients like carbohydrates, sodium, calcium, and iron.
Conclusion
All the foods listed above are some of the great sources of biotin. Incorporating them into your diet consistently will help you lead a healthy lifestyle. You’ll have to be consistent and patient before you’ll start to see the results in your hair, skin, nails, and general health.
If you feel the need to add more biotin to your diet aside from the natural food sources, it’s better you talk to your doctor first to make sure it is safe for you to do so.
