Biotin is a B-complex vitamin that helps the body convert food into energy. In addition to taking a daily supplement, you can receive biotin by eating meats, eggs, fish, seeds, nuts, and some vegetables. Vitamin B7, often known as biotin, is an essential component of numerous body systems, including the liver, neurological system, eyes, hair and skin. It maintains your body’s enzymes working properly and your cells functioning normally.
Here are some of the food that contains Biotin
1. Bananas
A half-cup serving of bananas contains 0.2 micrograms of biotin. In addition, manganese, potassium, magnesium, and vitamin B6 and vitamin C can be found in bananas.
2. Seeds and nuts
This contain biotin, but the amount varies. One-fourth cup of roasted almonds, for example, contains 1.5 micrograms, but only six halves of walnuts have 9.5 micrograms. More biotin (2.6 micrograms) can be found in one-fourth cup of roasted sunflower seeds than in any other seed.
3. Pork chops
Pork chops contain 3.8 micrograms of biotin per 3-ounce serving.
4. Salmon
5 micrograms of biotin, or roughly 17% of your daily requirement, are present in a 3-ounce portion of cooked salmon.
5. Beef liver
Three ounces of cooked liver contains three and a half times your daily value (30.8 micrograms).
6. Eggs
the yolks in particular. There are ten micrograms of biotin in one cooked egg.
7. Milk
There are 0.3 micrograms of biotin in one cup of 2% milk. In addition to being an excellent source of protein, calcium, phosphorus, potassium, and vitamin D, milk also helps to maintain healthy bones and teeth.
Some of the health benefits of Biotin
1. Nerve condition
It is believed that biotin aids in the healing of damaged nerves, particularly in those suffering from degenerative conditions like multiple sclerosis. Nevertheless, long-term benefits of high doses of biotin for nerve health have not been demonstrated by recent studies.
2. Control of diabetes
Supplementing with biotin may help control the symptoms of diabetes, according to studies. For certain diabetics, it may help lower blood fat, total cholesterol, and blood sugar levels. However, the effect on insulin levels is negligible.
3. Health of skin, nails, and hair
Supplements containing biotin are frequently advertised as having advantages for skin, hair, and fingernails. You may experience thinning hair, skin, or nail issues if your diet is deficient in biotin. However, there isn’t much proof from science to support the idea that supplements can help people without a biotin deficiency with their skin, hair, or nails.
