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Biotin is a water soluble vitamin.It is also known as B-vitamin (vitamin B7) or vitamin H or co-enzyme R which isnaturally present in our body. This is formed naturally in our intestines andcan also be found in various foods. Biotin deficiency can be treated withproper diet or with biotin supplements.
This is important for hair, skin andnail health. Biotin helps in healthy growth and development, and helps to curemany body problems too. This also helps to convert carbohydrates and fats intoproduce energy. Also biotin is useful in hormone production.
Adults over the age of 19 shouldconsume 30 micrograms of biotin for maintaining good health
Let us quickly look at the bestBiotin rich foods:
Seafood is a good source of Biotin.Various varieties of seafood like tuna, haddock, salmon, and sardines areexcellent sources of Biotin.
Meat apart from containing proteinsalso has Biotin. Meats like red meat, pork, salmon, halibut, liver, turkey, andbeef contain Biotin and can help to get rid of biotin deficiency.
Egg yolk is another very rich sourceof Biotin. This is easily available at anyone’s house and is very well loved.This also helps to maintain strong hair and nails.
Dairy product such as milk, buttermilk,paneer, curd and cheese are also good sources of Biotin. Goat’s milk and cow’smilk too has biotin present in them.
Soybeans contain good amounts ofbiotin, whereas its milk doesn’t contain any biotin.
Vegetables like lettuce, cucumbersand cauliflower, palak or spinach which are easily available in the localmarket contain biotin.
Fruits are another great source ofiron and biotin. The fruits that contain Biotin are bananas,avocados, raspberries, strawberries etc. Avocado is the richest fruit source ofbiotin that aids healthy skin.
Almonds, peanuts, almonds, cashewnuts, peanut butter, hazelnuts and walnuts also contain Biotin. These nuts alsocontains good amount of omega-3 fatty acids which helps to maintain healthyskin,hair and nails.
Goji Fruit, Beauty Goji berries,strawberries, cranberries, crowberries, and coconut water contain biotin whichleads to increased energy levels. These berries also contain loads ofantioxidants and vitamin C.
Beverages like black tea, tea,coffee, beer; wine have a small amount of biotin present in them. Though theycan fulfil the daily required amount of biotin in the body, they must be takenin small quantity due caffeine present in them.
Sunflower seeds are one of the mostbiotin rich food. These seeds also contain iron, potassium, calcium, magnesium,vitamin E, and vitamin B in them.
Some Important Tips:
1. Avoid using too much of Biotin asit can to infections. Also it can lead to brittle nails.
2. Biotin for hair- Signs of biotindeficiency are thin hair, scaly rash around eyes, listlessness,depression, tingling on the joints.
3. Biotin during pregnancy: safe to consume during pregnancy and breast feeding.