Increase Biotin Naturally Through Food Rich In Biotin

Increase Biotin Naturally

Biotin is responsible for the health of the central nervous system, your skin, nails, and hair. There are many food sources through which you may Increase Biotin Naturally such as legumes, egg yolks, dairy products, avocados, etc.

Key Points to Increase Biotin Naturally

  • Biotin can be found in egg yolks, nuts, seeds, fish, dairy products, avocadoes, bananas, and legumes.
  • Keratin is produced in your body with the help of biotin. This protein helps to make your hair and nails stronger and Increase Biotin Naturally.

About Biotin

Biotin comes under the family of B vitamins. It is also called Vitamin B7. According to studies, biotin can strengthen, thicken, and grow hair. Along with performing other vital bodily tasks, biotin also enhances the health of the nails and there are many foods which Increase Biotin Naturally.

This vitamin B7 also helps to produce energy from the food you eat by breaking down carbohydrates, lipids, and proteins inside the body. 

Biotin also helps to produce a protein known as keratin. This protein is responsible for the amazing health of your nails and hair.

The body cannot store large amounts of biotin because it is a water-soluble vitamin, thus it needs to be consumed frequently to Increase Biotin Naturally.

List of Foods Rich in Biotin – Increase Biotin Naturally

Following are the foods that are rich in biotin and can be a significant source of Increase Biotin Naturally.

1. Egg yolks

Increase Biotin Naturally

A wonderful and abundant source of Increase Biotin Naturally is egg yolks. They offer easily absorbed biotin, supporting strong nails, healthy skin, and metabolism.

How to include egg yolk in your diet?

You can eat eggs in the below-mentioned ways:

  • Omelets
  • Scrambled or fried eggs
  • Baked foods with eggs
  • Salad dressings by incorporating egg yolks
  • Homemade ice cream with eggs
  • Sauces and hollandaise

2. Nuts and Seeds

Increase Biotin Naturally

Almonds, pecans, walnuts, sunflower seeds, flaxseeds, and peanuts are just a few of the nuts and seeds that are high in biotin.

They promote robust, wholesome skin, nails, and hair. A tiny amount of these nuts or seeds can increase your diet’s biotin consumption and provide extra nutritional advantages.

How to take nuts and seeds in your diet?

Eat nuts and seeds as the ideas given below:

  • You may take them as snacks toppings on the salad. 
  • Blending nuts into smoothies can also be a great way to take them. 
  • You can also bake different food items with nuts and seeds.

You may take consultation with a nutritionist to get a diet plan based on foods Increase Biotin Naturally.

3. Legumes

Increase Biotin Naturally

Legumes, such as beans, lentils, and soybeans, are high in fiber and protein. They offer vital amino acids for repairing tissue and constructing muscle while being a minor source of biotin.

How to add legumes to your diet?

Eat legumes like those mentioned below:

  • To boost the nutritional value of soups, add lentils, chickpeas, or other legumes.
  • Create hummus for a nutritious dip or use mashed beans as the foundation for burgers.
  • Include legumes in flavorful dishes with vegetables.
  • Serve cooked legumes as sides or roast them for a crunchy snack.

4. Fish

Increase Biotin Naturally

Fish is a tasty and versatile protein source that can increase biotin intake. It is a valuable addition to a balanced diet, despite varying biotin levels.

Fish is high in omega-3 fatty acids, which help with heart health, inflammation reduction, and cognitive function and Increase Biotin Naturally.

What is the best way to add fish to your diet?

To eat fish, you can do the following things:

  • Grilling or baking
  • Pan-searing
  • Steaming
  • Poaching
  • Frying
  • Canned or smoked fish

5. Dairy Products

Increase Biotin Naturally

Milk, cheese, and yogurt are dairy products that provide essential nutrients, including biotin. Dairy products vary in biotin content but are also rich in calcium and protein.

The calcium in it supports healthy bones and teeth, while protein aids in muscle growth and repair. Dairy products can help you satisfy your biotin requirements by including them in a well-balanced diet.

Suggestions to include dairy items in your diet

Here are some ideas for including dairy products which Increase Biotin Naturally:

  • Drink milk, and use it in smoothies, cereal, or baking.
  • Snack on yogurt, top fruits, or granola, and use in dressings or as a sour cream substitute.
  • Add cheese to sandwiches, salads, or pasta, and melt on vegetables or burgers.
  • Use butter for cooking or spreading on bread for flavor.

Moreover, you may book an appointment with a nutritionist if you have further queries regarding foods containing biotin.

6. Bananas

Increase Biotin Naturally

Bananas are not seen as the direct source of biotin but they may be helpful to some extent for giving its minute amounts.

Also, they are known for many other nutrients and minerals in the body such as potassium and dietary fiber.

These fibers can help you to feel fuller for a longer time and maintain good digestive health.

How to eat bananas in the best way?

Here are a few best ways people eat bananas:

  • Enjoy bananas fresh and raw.
  • Blend them into smoothies for a creamy treat.
  • Use mashed bananas in baked goods like bread and muffins.
  • Slice bananas as toppings for cereals, yogurt, or desserts.
  • Freeze bananas for a healthy frozen snack or make “nice cream.”

7. Avocado

Increase Biotin Naturally

Avocado is a rich source of biotin along with containing many nutrients. A medium avocado contains approximately 1.85 mcg or 6% of the DV of biotin.

Monounsaturated fats, in particular, are abundant in avocados and are heart-healthy. These fats reduce LDL cholesterol and offer heart disease protection.

Tips to add Avocado to your daily routine

You can avocadoes as mentioned here:

  • Add sliced or cubed avocado to salads for creaminess.
  • Blend ripe avocado into smoothies for a creamy texture.
  • Include sliced avocado in sushi rolls or poke bowls.
  • Blend avocado into chilled soups for a refreshing texture.
  • Make an avocado dressing with lime juice, olive oil, and herbs.
  • Use mashed avocado as a healthier substitute for mayo or butter.

8. Sweet Potatoes

Increase Biotin Naturally

Sweet potatoes provide a lot of health benefits in addition to being delicious and flexible. They are a rich source of biotin and provide a range of health benefits to nails, skin, and hair.

Sweet potatoes are also really high in dietary fiber. They help to enhance fullness in your stomach. 

How to add Sweet potatoes to your diet?

Some ways to eat sweet potatoes are as follows.

  • Make mashed sweet potatoes as a nutritious alternative to mashed potatoes.
  • Indulge in crispy sweet potato fries baked with olive oil.
  • Savor creamy sweet potato soup with ginger or cinnamon.
  • Roast sweet potato cubes or wedges for a caramelized side dish or salad addition.
  • Create a flavorful sweet potato hash with onions, peppers, and protein.

How much Biotin do you need?

The following list contains the biotin-recommended daily allowances (RDAs):

  • Infants: 5 – 6 mcg
  • Children: 8 – 20 mcg
  • Adolescents: 25 mcg
  • Adults: 30 mcg
  • Pregnant women: 30 mcg
  • Breastfeeding women: 35 mcg

It is essential to consistently eat the water-soluble vitamin biotin because the body cannot store it. But a balanced diet offers enough of biotin so its deficiency is rare.

For tailored counseling, it is advised that you consult a nutritionist. The use and absorption of biotin can be affected by specific conditions or medicines.

FAQs

1. How much biotin is in 10 almonds?

Almonds are a great natural source of biotin. There are approximately 1.5 micrograms of biotin in 10 almonds.

2. How much biotin to increase hair?

To increase hair development, the required amount of biotin ranges from 100 to 1,000 mcg.

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