Biotin is an essential vitamin and one of the important micro-nutrients required by our body to function properly. Biotin in your dietary intake helps your body convert protein, carbohydrates and fat in the consumed food into energy.
Adequate intake of Biotin in your diet and as supplements is effective in treating Biotin deficiency. Biotin-rich foods include egg yolks, nuts like almonds, peanuts, pecans and walnuts, mushrooms, organ meats (kidney, liver), whole grains and cereals, veggies like cauliflower, bananas, broccoli and other sources.
Everything you need to know about Biotin (B7)
Let us take a closer look at Biotin and understand why you need it for your dietary intake.
What is B7, Biotin?
B7 belongs to the family of the B complex group of vitamins. Also known as vitamin H. The B-vitamins category helps the body to convert carbohydrates into glucose with the potential to produce energy. These B vitamins family is often referred to as B-complex vitamins. They help in the metabolism of fats and protein.
Biotin is a water-soluble vitamin. Hence, your body usually does not store it and it is better to consume it regularly to maintain adequate levels.
Biotin intake - How good is it for hair and nail growth?
complex vitamin, Biotin plays a pivotal role in nourishing skin, hair, eyes and liver. Note that the recommended dietary allowance of Biotin increases with your age. It is mandatory to follow your healthcare provider's instructions on the daily dosages.
Benefits of Biotin
They aid in the proper functioning of the central nervous system.
- The vitamin is necessary for metabolism regulation and function of the nervous system.
- The nutrient is also essential for healthy hair, skin and nails. If you have brittle fingernails, a daily dosage of Biotin can help to reduce the splitting and breaking of nails.
- If you want to fight and protect against hair loss, you may use topical Biotin.
- Research on Biotin has not revealed that Biotin can reverse hair loss, but taking Biotin supplements has led to healthy hair growth. One of the primary symptoms of a Biotin deficiency in this nutrient is hair loss.
- Biotin also plays an important role in the process of fat metabolism, which in turn helps to maintain healthy, glowing skin. With B7 deficiency, the signs include redness and scaly skin rashes.
- Biotin plays a significant role in blood sugar regulation, where some studies also reveal that the supplement can help lower blood sugar levels in patients with type 2 diabetes.
- Biotin intake for pregnant women is always prescribed by doctors to preventcongenital disabilities in the child and regulate the mother’s health.
Biotin-rich foods
Many foods contribute to the rich sources of Biotin.
Here are some natural food sources of Biotin - organ meats, egg yolk, salmon, and sardines, seeds, certain nuts like walnuts and peanuts, milk, nuts and some vegetables.
Let us also glance at the following chart to discover some more good sources of Biotin-rich foods.
Biotin for Vegetarian Lovers
- Legumes like peas, beans and lentils are high in protein, fiber and other micro-nutrients. For example, peanuts and soybeans.
- Avocados are very often used in making guacamole and are fine sources of healthy fats and Biotin.
- Broccoli is a rich source of vitamins A and C, calcium and a small amount of Biotin. Other vegetables include cucumbers, cabbage and cauliflower.
- Nutritional yeast and brewer’s yeast, used for food flavoring and in baking in specific amounts contribute to the sources of Biotin.
- Sweet potatoes have wholesome content of Biotin. Boiled and mashed potato is delicious on veggie burger patties.
- Almonds, Banana, Sunflower seeds, Carrots, Cauliflower, Cucumber, Grapefruit, Lettuce, Oats, Onions (cooked), Peanuts, Raspberries, Strawberries, Tomatoes, Walnuts and Watermelon are known for their richness in Biotin.
Biotin for Non-Vegetarian Lovers
- Egg Yolk has the highest concentration of Biotin.
- Organ meats such as liver fried with onions, minced into homemade burgers, chopped, and cooked on the top of pasta are the best source of Biotin.
- Saltwater fish such as salmon and sardines are rich in proteins, abundant sources of Biotin and are of low fat.
- Red meat like turkey, etc. are rich sources of Biotin.
The Biotin content of food in some plant varieties varies with seasons and even in cereals. Some processing techniques such as canning reduce the Biotin content of food items.
Always cook eggs before you consume them for a better intake of Biotin. Raw egg whites contain dietary avidin, a glycoprotein, which binds tightly to dietary Biotin and thereby prevents Biotin’s absorption in the gastrointestinal tract. The process of cooking denatures avidin, avoiding its interference with Biotin absorption in our body.
Biotin deficiency
The Biotin deficiency is seen in pregnant women, cases of liver disease and those with difficulty in absorbing nutrients (Crohn’s disease). Biotin deficiencies seem to be rare and there is not enough evidence to establish a Recommended Daily Allowance (RDA).
In Conclusion
Some of the best sources of Biotin are legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados and the list extends. Consuming an adequate quantity of Biotin-rich foods and supplements aid in maintaining your health. An excess Biotin supplement intake proves to be of no added benefit. Hence, it is advisable to contact your healthcare provider for a recommendation on Biotin supplementation.
