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Foods High in Biotin
Foods High in Biotin
Biotin, also known as vitamin H, is a water-soluble B complex vitamin that is essential to the body's overall health. The body utilizes biotin to process fat and sugar, which helps to create building blocks for cellular functions. In addition, biotin supports healthy skin, maintains energy levels, promotes muscle tone, prevents muscle cramps, and helps with nail and skin-related problems. We hope that you find this Foods High in Biotin post valuable.
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Foods High in Biotin
According to the Food and Nutrition Board of the Institute of Medicine, an average person should get around 40-60mcg of biotin every day. Pregnant women are often deficient in biotin and require up to 30mcg a day. Lactating women should have around 35mcg. According to Healthline, “Biotin is a B vitamin that helps your body convert food into energy.”
Fortunately, biotin is readily available in many foods. Leafy green vegetables like Swiss chard, spinach, and kale are excellent sources of biotin. Other vegetables that provide significant amounts of biotin include:
- artichoke
- asparagus
- avocado
- broccoli
- Brussels sprouts
- cabbage
- carrots
- cauliflower
- celery
- chickpeas
- cucumbers
- eggplant
- endive
- mushrooms
- onions
- potatoes
- pumpkin
Fish is another source of biotin, especially halibut, cod, crab, lobster, flounder, oysters, sardines, tuna, and salmon. Chicken eggs are also a great source of biotin. It's essential to ensure that you are getting plenty of other berries, fresh fruits, and vegetables along with your eggs. Fruits like apples, apricots, bananas, blueberries, blackberries, cherries, currants, cantaloupe, dates, figs, grapes, grapefruit, guava, mandarin oranges, mangoes, nectarines, passion fruit, paw paws, peaches, pears, pineapples, prunes, raisins, raspberries, and strawberries can provide you with this valuable nutrient.
Nuts like almonds, Brazil nuts, chestnuts, cashews, hazelnuts, macadamias, peanuts, pistachios, and walnuts, all contain needed biotin. Chicken and chicken livers are high in the nutrient. In addition, pork, beef, lamb, duck, rabbit, salami, and turkey are high in Vit B. Some condiments such as barbecue sauce, chutney, curry, ginger, pickles, and tomato sauce are also great sources, as well as sweets like honey, jams, jellies, and syrups. The simple peanut butter and jelly sandwich is a favorite sandwich that can provide your daily intake of biotin. Whole grains, wheat, barley, bran, whole meal, and soy flour; cereals like corn flakes, muesli, pancake flour, and rice are great sources of biotin.
Dairy products such as cheeses, milk, both goats' milk and cows' milk, yogurts, cream, and cream cheese, are rich in biotin, calcium, iron, and magnesium. Fresh, daily biotin absorbed with other natural nutrients in your foods can help to build a healthy body and mind. Unless you are allergic to many foods or on a restricted diet, you don't need a ton of supplements to get your daily intake of nutrients. However, in such instances, supplementation may be necessary.
Getting enough biotin daily helps build a healthy body and mind. We hope that this detailed list of foods high in biotin will help you make informed dietary choices. Go out and create delicious and healthy meals. We hope that you find this Foods High in Biotin post valuable. Good luck!
