Biotin is a type of water-soluble vitamin that is needed by the body to convert food into fuel as well as in metabolizing fats, carbohydrates, and protein. Another reason why this vitamin is essential is because it plays a function in signaling the cells and regulating genes as well. Pregnant women need this too as it helps with the development of the fetus in their womb. Since biotin is water-soluble, the body doesn’t produce it which means that you need to find different sources for it. Fortunately, there are several foods that contain biotin in it. Here are some options to consider.
Egg yolk
One of the best sources of biotin is egg yolk where one whole cooked egg can yield up to 10 mcg. To get the most biotin from eggs, make sure that you cook your food first prior to eating. One reason behind this is that the protein that it contains prevent biotin from being absorbed by the body. Cooking it removes this restriction.
Liver
Another food source for biotin is liver where three ounces is equivalent to 30.8 micrograms of this essential vitamin. Beef liver comes with a large amount of high-quality protein, as well as folate, and B vitamins. Protein helps with building muscle mass and is necessary for cell function too.
Salmon
What other food contains biotin? Eating three ounces of salmon can deliver about 5 micrograms of biotin along with a healthy dose of omega-3 fatty acids that are necessary for your overall health. The combination of biotin and omega-3 can help fight off inflammation that is triggered by pollutants while improving your brain and heart health. Adding this food to your diet can help keep your skin as well as your hair healthy too.
Yeast
If you are looking for foods that contain yeast, biotin is a good option to consider. Both nutritional and brewer’s yeast contain biotin though the amount contained can vary from the sources. It is said that 7 grams of yeast can yield around 1.4 to 14 mcg of biotin which isn’t that bad at all.
Sweet potato
Did you know that consuming half a cup of cooked sweet potato is equivalent to 2.4 micrograms of biotin? Aside from this, sweet potatoes also contain beta-carotene which is a powerful type of antioxidant that can improve your skin’s condition. It is also linked to better eyesight with regular consumption.
Nuts and seeds
Another option that you should consider when it comes to foods with biotin are nuts and seeds. Just like in the case of yeast, nuts and seeds have different levels of biotin in it. Peanuts, almonds, pecans, and walnuts can add to your biotin consumption with a quarter-cup of it containing 1.5 mcg. Aside from biotin, they also have vitamin E which can enhance your hair and skin’s health.
Dairy
Don’t forget that dairy products contain biotin too. Yogurt, milk, cheese, and the like contain biotin but in different levels. This is something you should consider if you are planning on adding dairy to your diet to supply your body with enough biotin to it.
Tuna
Aside from omega-3 fatty acids, tuna also comes with biotin which is necessary to your overall health. Just like salmon, tuna can assist with reducing your cholesterol levels while supporting a strong heart too.
As you can see, there are endless choices when it comes to foods rich in biotin. You should consider adding these to your diet if you want to improve your overall health with it.
