What foods are rich in Biotin ?

5 Biotin Rich Foods that you must be eating regularly

Everybody desires to have silky smooth hair and glowing skin. There is a nutrient, or should I say Vitamin that is responsible for just that, it is called Biotin, also known as Vitamin H or even Vitamin B7 in some parts of the world.
Biotin is widely present in vegetables such as Cauliflower, Spinach, in non-vegetarian foods such as eggs, red meat etc and nuts such as Almonds. Consuming these Biotin rich foods keeps the liver healthy, nails sturdy gives you silky hair and makes your skin soft and glowing.

What is Biotin?

Biotin is a Vitamin that is responsible to break down the food from the body and convert food into utilizable energy. They are water-soluble vitamin B complex, which is easily absorbed by the body and also help in the fat metabolism. The name “Biotin” is derived from the ancient Greek word “Biotos”, meaning “Sustenance”.
Biotin deficiency although uncommon has been found in several women during pregnancy. Deficiency occurs if there is excessive use of antibiotics and dieting for a longer time.
Biotin deficiency can cause hair fall and various other skin related issues.
In the past Biotin has been found reacting with other medications.

Why is Biotin Necessary?

How much Biotin to consume

Vitamin H being a complex Vitamin B helps in protecting the body from various problems related to the eyes, skin, hair, nails all the way to the nervous system.
Biotin helps in faster muscle recovery, which is a plus point for athletes. Biotin has been further found to lower blood sugar levels.

What are the benefits of Biotin?

Vitamin H or Biotin has a host of benefits, it keeps your nails sturdy and growing, hair healthy,
proper body metabolism lowers blood sugar levels and promotes skin health.
So you don’t want to miss out on biotin rich foods.

How much Biotin to consume?

Recommended Dietary Allowance (RDA) is different for different age groups.
The following dosage guidelines are recommended by the doctors. Small babies and kids should get:

0 to 3 years: 10 to 20 micrograms (mcg)
4 to 6 years: 25 micrograms (mcg)
7 to 10 years: 30 micrograms (mcg)
For the ages of 10 and beyond the Recommended Dietary Allowance (RDA) of Biotin is
in the range of 30 to 100 micrograms (mcg) on a daily basis.
However one should never intake too much Vitamin H,
which can lead to side effects such as thinning of the hair, brittle nails, and so on.
If you are not getting enough Biotin you can always opt for Biotin Supplements.

What Causes Biotin Deficiency?

Certain medicines such as antibiotics can lead to Vitamin H deficiency by killing the good bacteria in the body which produces it. Unhealthy eating or dieting for a longer period of time can not only lower your Vitamin levels but also bring about many other diseases due to lack of minerals and vitamins in the body, which the body needs to function properly and efficiently.

What are the Problems Associated with Deficiency of Biotin?

First let me tell you that Biotin Deficiency is highly unlikely due to low RDA of Biotin, however,
if you are on an irregular diet or excessive medication and are really worried
here are the symptoms of Vitamin B7 Deficiency:

  • Hair fall
  • Hallucinations
  • Abnormal Fatigue
  • Numbness
  • Severe Headache or Nausea
  • Rashes in the pelvic area

If you are going through these above-mentioned symptoms, don’t worry consult your doctor before making any conclusion.
Don’t let these signs confuse you with Biotin deficiency. If the above-mentioned symptoms don’t go away then, you take tests of your Vitamin B7 levels.

What Foods are Rich in Biotin?

1. Almonds

Almonds are a good source to increase your testosterone levels and is the best food to consider if you want to lose weight or if you are on a Keto Diet (Low Carb Diet). A handful of almonds are packed with high-quality protein, good fats, crazy amount of fiber and other minerals.

almonds hair healthy
They are also high in Vitamin E levels and generally eaten raw or roasted. A fourth a cup of Almond has 1.5 mcg of Biotin. It is one of the best biotin rich foods in India.

How to Add to you Diet
You can roast a handful of almonds and enjoy them with spicy seasoning.
Use Almond butter instead of normal butter.
You can also try unsweetened Almond milk instead of whole milk.

2. Eggs

Eggs are very high in protein and Vitamins such as Vitamin D and selenium. The Yolk provides us with essential healthy fats and cholesterol(good cholesterol) while the egg white is pure protein. They are biotin rich food containing 10 mcg of Vitamin H. They are a must for people who want to lose weight and practicing low carb diets.

How to Add to your Diet
You can consume them with a burger or bread.
Make an omelet with your secret spices and seasoning.
Or just fry them or boil them for 15 min and consume.

3. Dairy

Dairy foods such as milk, cheese, yogurt contain very high amounts of calcium and protein. If your intolerant to diary consider it to almost any dish that you prepare. Cheese generally has high-fat content so consider buying the low-fat variant of it. They are great biotin rich foods containing 0.3 – 0.6 micrograms of biotin.

How to Add to your Diet
Consider drinking twice every day.
Add a scoop of cheese to your salads.

4. Avocados

Avocado can literally be called as a superfood since it is rich in so many Vitamins such as Vitamins A, B1, B2, B3, B5, B6, C, E, and K. All of us think that banana has a very high amount of Potassium but guess what Avocado has 4% high Potassium content.
Avocado is called the “Alligator Pear” because of its skin type shell and color. One cup of Avocado contains 18% RDA of Biotin. They are high in protein and fiber which can help you shed those extra pounds off your body by getting rid of that stubborn poop. Avocados are definitely a superfood and biotin rich food.

How to Add to your Diet
Consider adding them alongside your veggies on your salad.
Substitute Vegetable oil for Avacado oil.

5. Salmon

Seafoods are extremely low in fat content and salmon is no exception! It is super high in protein and has almost no carb content, perfect keto friendly food.

Salmon is rich in biotin
Salmon is a biotin rich food containing 5 mcg of biotin per 3 ounces serving which is great. Always consume fresh salmon and not those canned ones. It is packed with Vitamins and minerals.

How to Add to your Diet
Add cooked salmon alongside rice and enjoy.

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