What is biotin?

biotin rich foods

Biotin, also known as B7, is one component of the B complex group of vitamins. It is an essential micro-nutrient for our body to function properly. Biotin in your dietary intake can metabolize protein, fats, and carbohydrates consumed through food into glucose to produce energy. Biotin also referred to as vitamin H, is a water-soluble vitamin. Hence, your body does not generally store it. Therefore, consume it regularly to maintain adequate levels.

Health benefits of biotin

Take a look at the many benefits of biotin:

Biotin foods plays a crucial role in nourishing your eyes, hair, skin, nails, and liver. For individuals with brittle nails, a daily intake of biotin can help prevent the breaking or splitting of nails. The recommended dietary biotin intake only increases as one age.
Your body uses biotin to regulate your genes and help your cells communicate.
The B7 nutrient plays a pivotal role in blood sugar regulation.
It can stimulate blood flow inside the heart, increase high-density lipoprotein or good cholesterol, and reduce the risk of heart disease.
Biotin intake is significant for women to prevent congenital disabilities in the child and regulate the mother’s health.
Since biotin converts carbohydrates into energy, it can regulate metabolism levels.
Apart from breaking down the compounds in food, biotin converts folic acid into its active form, facilitating red blood cell production.
Vitamin H is a vital source for the effective functioning of your brain. Biotin helps in the formation of the myelin sheath, which allows electrical impulses to transfer quickly along the nerve cells.
Biotin-rich foods help in the optimal development of white blood cells, which bolsters our immune system.
Vitamin B7 comprises anti-bacterial, anti-allergic, and anti-inflammatory properties, which fight against inflammation and allergic diseases, and repair muscles and tissues.

Symptoms of biotin deficiency

Biotin deficiency may occur due to genetic disorders, intestinal problems, and dieting as the limited food intake cannot fulfill the desired amount of vitamins that a body needs or through medications that prevent your body from consuming the right amount of vitamins. Some possible symptoms of biotin deficiency include:

Hair loss (alopecia)
Dry eyes
Brittle hair
Red rashes around the nose, eyes, or near your mouth
Depression
Lack of energy and fatigue
Fungal infections
Numbness of hand and feet

Biotin-rich foods for vegetarians

Here are some vegetarian foods that contain biotin:

Natural sources of biotin can be found in sunflower seeds and nuts, like walnuts and peanuts.
Vegetables, such as cauliflower, carrots, lettuce, cucumbers, and cabbage, contain biotin. Sweet potatoes have 2.4 micrograms of this nutrient. Broccoli is a powerhouse of calcium, vitamins A and C, and biotin.
Fruits, including watermelon, grapefruit, banana, strawberries, raspberries, and tomatoes, have wholesome biotin content.
One cup of low-fat milk contains 0.3 micrograms of biotin. The calcium, protein, phosphorous, vitamin D, and potassium content in dairy contribute to teeth and bone health.

Biotin-rich foods for non-vegetarians

Here are some biotin-rich foods for non-vegetarians:

Egg yolk has the highest concentration of biotin, as eggs contain 10 micrograms of this nutrient. Vitamins A and D and zinc are some other nutrients present in eggs.
Saltwater fish, like sardines and salmon, are a significant source of protein and contain biotin in abundance, making them the least contaminated source.
Organ meats, especially beef liver, pork liver and pork chops, contain vast amounts of biotin.

Eat a balanced diet to get the most out of biotin. Stay active in the Activ Living Community to find more details on mindfulness and fitness.