If you are a health-conscious person, you will understand how important it is to have a well-balanced diet. Many people do not know this, but biotin, also known as vitamin B7 or vitamin H, plays an important role in day to day functions of the body. It converts water soluble vitamin food into energy and is responsible for the health of your skin, hair and nails. According to the National Institute of Health, the daily value (DV) of biotin is usually 30 micrograms per day. But do you know which foods should you consume to meet your daily nutritional requirement of biotin? If not, there is no fret! We have added a list of 5 biotin -rich foods that you should include in your diet.
Also read: Lack of biotin: Expert revealed the cause of hair thin and foods to remove it
Eggs are a great source of biotin.
Photo Credit: ISTOCK
5 biotin -rich foods that you should include in your diet
1. Eggs
A nutrition powerhouse, eggs are packed with a variety of vitamins, minerals and high quality proteins. When it comes to biotin -rich foods, the egg is considered one of the best sources because a large egg has about 10 μg biotin. Always be sure to cook your eggs completely to reduce the risk of salmonella and increase biotin absorption. Try these easy breakfast dishes to take maximum advantage.
2. Almond
Tasty and crisp, almonds are filled with healthy fats, fiber, protein, vitamins and minerals. They are a great source of biotin. According to the USDA, 100 grams of almonds contain 57 micrograms biotin. What is more, consuming almonds can help you feel full and energetic throughout the day!
3. Sweet potato
Colorful and nutritious, sweet potato provide a variety of minerals and antioxidants which are beneficial for health. what’s more? They are a great source of biotin! In fact, according to the National Institute of Health, 125 grams of cooked sweet potato contains about 2.4 micrograms biotin. Include the goodness of this vegetable with these easy sweet sweet dishes.
Sweet potato is delicious and an excellent source of biotin.
Photo Credit: ISTOCK
4. Sunflower
Sunflower seeds are a nutrient-dense snack packed with vitamins and healthy fats. 28 grams of sunflower seeds contain about 2.6 micrograms biotin. Sunflower seeds can be consumed at any time of the day and it is also recommended to maintain overall welfare.
5. spinach
According to the USDA, 100 grams of leafy green spinach contains 4.25 micrograms biotin. Spinach is filled with many nutrients such as vitamin A, vitamin, folate and especially biotin. Include the goodness of this leafy green vegetable with this pelv corn chila recipe.
Also read: 5 protein -rich breakfast to promote your vision and activate your day
Is there any other biotin -rich food that you should include in your diet? Let us know in the comments below!
