Foods rich in biotin for better health and healthy hair

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Foods rich in biotin

Biotin is an important vitamin B that is soluble in water. It works as an essential nutrient that helps in the metabolic process to break down proteins, carbohydrates, fats and proteins. The vitamin is also important for the development of strong nails, healthy hair, skin and proper functioning of the liver.

You can even buy biotin supplements at natural food stores and at the pharmacy, but you can also increase your intake of biotin through your diet. Biotin can be found in many high-protein foods, such as meat, dairy products and vegetables. Below is a list of foods that contain biotin.

Nuts and seeds:

Biotin content differs depending on the type of nut or seed, but this type of food is generally a good source of vitamin. Raw, salted or roasted almonds contain high levels of biotin. Nuts and seeds also contain other nutrients, including vitamin E, which also benefit the health of the skin and hair. Biotin can also be found in soybeans, peanuts, green beans, nuts and pecans. Having a handful of almonds as a snack will give you protein and vitamin E plus an increase in biotin.


Eggs are a great source of biotin and proteins. The egg yolks contain biotin, with a whole boiled egg providing up to 10 mcg. To obtain the maximum consumption of biotin, egg yolks should always be cooked before being consumed, although the preparation with heat will reduce the amount of biotin that is being obtained. Because of the role biotin plays in the development of an embryo, it makes sense that egg yolks are one of the most biotin-rich things you can eat.

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The cauliflower is loaded with healthy nutrients, one of which is biotin. A raw cauliflower contains 17 micrograms of biotin per serving. That's a lot when you consider that most healthy Americans get between 100 and 300 micrograms of biotin per day. Because biotin is soluble in water, eat raw cauliflower for maximum nutritional benefit. Try roasting in the oven, or be creative and apply rice to the cauliflower when you prepare it.

Try to eat raw cauliflower to get the maximum nutritional benefit.
Mix it in a food processor until it resembles bread crumbs and broil slowly in the oven, or be creative and put cauliflower rice when you prepare it.
Add to salads or mix in cooked grains to make a pilaf.


Fungi are rich in biotin, nutrients and minerals. The biotin content of the fungi protects them from parasites and predators as they grow. Mushrooms are excellent foods to eat, as they can help prevent diabetes, heart health, obesity, cancer and improve the immune system. In addition, having more types of fungi will develop your hair, your skin and your health. There are several ways to consume mushrooms through your lunch or dinner

Just sauté the mushrooms with onion
Include in soups
Add the grilled mushrooms to the sandwiches to taste.
Try the sliced ​​mushrooms in a spinach salad, add some cooked egg yolks and almonds thrown in them
Fill the mushrooms with other foods to bake them.


In general, fruits are not a good source of biotin, but bananas are an exception. Bananas are known for their potassium levels and the ability to offer instant energy when needed. They also contain fiber, potassium, manganese, calcium, iron, magnesium, phosphorus and vitamins A, C and B6.

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Add bananas to your breakfast or cut them and add them to your smoothie.

Source: http: //, published on 2018-02-22 10:17:00

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