Biotin, commonly known as Vitamin B7 is naturally present in a variety of foods in small amounts. But that does not mean you should take this essential nutrient for granted. It is a vital vitamin and one of the important micronutrients required by your body to perform its function properly. Various studies prove that biotin or vitamin B7 is needed to help convert the food you eat into energy. There are several amazing health benefits of biotin. It also plays an important role in keeping your skin, nails and hair healthy. That’s why it is important to introduce biotin-rich foods into your daily diet. In this informative blog, you will discover the best biotin-rich food items, their health benefits and more.
Some Best Biotin-Rich Foods You Must Eat Every Day
As already noted above, biotin is a known as a key nutrient for numerous reasons. It plays several important functions in every human body. Here are some of the best biotin-rich food items you should add to your daily diet.
1. Eggs
Eggs, particularly egg yolks are some of the excellent sources of various essential nutrients including biotin that help promote the growth of healthy hair, nails and keep you energetic throughout the entire day. Plus, eggs are low in carbohydrates and a powerful source of protein. Some studies suggest that the white portion of eggs do not contain biotin and may lead to its deficiency in the body. By eating one whole boiled egg every day you can get approximately 10 mcg of Vitamin B7. This makes them a perfect breakfast choice. Therefore, you must consume eggs regularly. If you are thinking to maximise biotin intake, make sure you cook them properly.
2. Almonds
Almonds are another biotin-dense food available out there. These delicious and crunchy nuts, which gave them the tag of perfect snacks, are also loaded with other essential nutrients such as magnesium, protein and vitamin E. All these important nutrients help maintain your skin and hair in a good condition. One-fourth cup of crunchy and tasty almonds carries about 1.5 mcg of biotin. In addition, almonds are also loaded with healthy fats that keep your tummy full for longer duration. So, instead of munching those unhealthy processed chips, have a handful of roasted almonds for those mid-day snack cravings.
3. Sweet Potatoes
Sweet potatoes are the sweetest and delicious of all types of potatoes. They are loaded with vital minerals, vitamins, antioxidants, and dietary fibre. They are also one of the best producers of biotin. Sweet potatoes are highly nutritious and have a good amount of biotin in them. Around 125 grams of cooked sweet potatoes can give you 2.4 mcg of Vitamin B7. Instead of eating regular white potatoes add sweet potatoes in your diet. You can consume them boiled or mashed to reap their incredible benefits.
4. Spinach
Well, yes this is a green leafy veggie that many people hated as a kid but is can do wonders to your overall health. Spinach is not only an excellent source of biotin but also tends to be rich in other essential vitamins such as B vitamins and Vitamin E. Spinach has the added bonus of other incredible health benefits associated with antioxidants found within. While this healthy veggie can be consumed cooked, it can also be used in vegetable sandwiches, salads, soups, and various types of pasta.
5. Carrots
If you don’t eat many carrots, adding them to your daily diet is a good opportunity to add more biotin or Vitamin B7 as well. Around 50 grams of carrots can provide you with 7 mcg of this key nutrient. And, as with sweet potatoes, carrots are also packed with a wealth of essential minerals and antioxidants. Carrots can be added to salads or vegetable soups as an easy way to introduce them to your daily diet.
6. Bananas
Final on the list, bananas are considered one of the most preferred biotin-rich food items. There is a massive wealth of incredible health benefits to adding bananas into your daily diet. Banana is jam-packed with numerous essential nutrients, including a high amount of Vitamin B7 which promotes hair and nails growth. One large-sized banana contains around 3 mcg of biotin. Apart from being an excellent producer of biotin, bananas are also jam-packed with dietary fibre that helps improve digestive health. Make sure you eat at least one banana daily to derive its goodness.
The Bottom line
So, these were some of the essential food items you must incorporate to your diet to fulfil the everyday biotin or vitamin B7 requirements. Eat healthy, stay healthy!
