7 best Biotin foods

Filed in: Vitamins.

Eating biotin foods It is a normal part of most diets, but some people need to adapt their intake to increase biotin levels, in some cases.

What is biotin?

Biotin is one of the many B soluble in water. vitamins, commonly known as vitamin B7, and plays a key role in the metabolism Of food and the production of energy within the body. This vitamin is a critical part of the many enzymes in the body that are needed to metabolize fats and carbohydrates, and also plays a role in protein synthesis. [1] The body produces its own vitamin B7, but additional supplementation of food sources is an important part of your daily intake. Also, if it is determined that you are deficient in this key vitamin, taking concentrated supplements is always an option.

Biotin foods

List of foods rich in biotin mushrooms, Spinach, cheeseyeast Salmon, avocado, sweet potatoes, cauliflower, eggsY Almonds, among others.biotin foods

Eggs

A cooked egg releases about 25 micrograms of biotin. to the Body, approximately 80% of the daily recommendation for adults. [2]

Cauliflower

If you prepare raw cauliflower, eating one serving It will offer approximately 17 micrograms of biotin, which is more than half the daily amount required. [3]

Mushrooms

There are 16 micrograms of biotin per 100. grams of mushrooms, which gives you a little more than 50% of your daily requirement for this vitamin every day. [4]

cheese

While the different varieties of cheese may be different in biotin content, Most contain between 1 and 2 micrograms per ounce; Depending on how much cheese you eat, this can help you reach your minimum intake every day! [5]

Almonds

One of the best food sources of biotin, almonds contain almost 15 micrograms of this vitamin in a 1/4 cup. [6] In other words, eating half a cup of almonds provides 100% of the necessary intake each day.

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Liver

Another very rich source of biotin in food, when eating beef liver, will deliver between 25 and 35 micrograms of biotin in each 3-ounce serving.

Yeast

This substance It can vary widely, but a single package of brewer's yeast can contain between 2 and 14 micrograms of this essential B vitamin. [7]

Salmon

Less than many of the other For food, a 3-ounce serving of salmon will contain approximately 5 micrograms, approximately 18% of your daily requirements. [8]

Avocado

One medium avocado will offer approximately 6 micrograms of biotin, among the many others antioxidants and good fatty acids in this fruit.

Sweet potatoes

Known as one of the best. vegetables for biotin consumption, sweet potatoes deliver 2.5 micrograms per 1/2 cup of cooked sweet potatoes. [9]

Risk factor's

While the body needs biotin-containing foods, there are some risk factors involved in taking supplements of this vitamin, such as the following:

Gastrointestinal anguish Nausea Cramps Diarrhea

Some people experience gastrointestinal problems when using these supplements, such as nausea, cramping and Diarrhea. if you have kidney disease or if you smoke, you have a higher risk of biotin deficiency, but it is best to talk to your doctor before adding this supplement to your health regimen.

7 The best foods with biotin, Reference: https://www.organicfacts.net/biotin-foods.html

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