Food items for Biotin requirements

One vitamin in the B complex that aids in the body’s conversion of food into energy is biotin. In addition to taking a daily supplement, you can obtain biotin by eating meats, eggs, fish, seeds, nuts, and certain vegetables. Vitamin B7, sometimes referred to as biotin, is a necessary component for many bodily systems, including the liver, nervous system, eyes, hair, and skin. It keeps your body’s enzymes functioning properly and ensures that your cells function as they should.

Some of the food that contain biotin are:

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.

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