15 Superfoods High in Biotin
Biotin, one of the B complex vitamins, supports the conversion of nutrients into energy. Biotin is very beneficial for hair and skin. In addition to all these, it regulates blood sugar and lowers bad cholesterol. Biotin is also one of the vitamins that should be taken during pregnancy.
Foods Containing Biotin
- Egg yolk
- Red meat and offal
- Bread yeast
- Brown bread
- Sunflower seeds
- Chili pepper
Biotin deficiency can lead to heart diseases, tingling in the arms and legs, fatigue, depression, high cholesterol, nail breakage, hair loss, and various skin problems. Factors such as diabetes, malnutrition, and smoking can cause the biotin level in the body to drop. In such cases, it may be helpful to reconsider the nutritional routine or consult a doctor and take a biotin supplement.
What is Biotin?
- Biotin; It is also known as vitamin H, vitamin B7 and coenzyme R.
- It is an important part of enzymes that break down substances such as sugar, carbohydrates and fats in the body.
- It is also involved in the formation and structure of fats and amino acids.
- Biotin is essential for the formation of fatty acids and glucose in the body.
- Biotin does not accumulate in the body. It dissolves in water and the excess is excreted through urine. Therefore, it is not possible to take too much or reach toxic levels in the body.
- Biotin cannot be produced naturally in our bodies. Only bacteria in the intestinal flora can produce biotin.
- This biotin produced has many positive effects on our health.
- Biotin in the body can be increased through food and supplements.
What Does Biotin Do, What Are Its Benefits?
Biotin benefits can be summarized as follows:
- It prevents the formation of acne on the skin.
- It protects the skin from problems such as cracking, excessive dryness, irritation, rash, and infection.
- Biotin has many benefits for hair. It is very effective in preventing hair loss.
- Strengthens nails.
- It helps in the treatment of basal ganglia disease, which is an inherited disorder.
- It is known to be good for diabetes. Especially when taken with chromium, it lowers blood sugar in type 2 diabetes patients.
- It reduces muscle cramps in patients on dialysis.
- It helps in the treatment of MS. According to researches; The proportion of people with MS who take biotin supplements decreases in part stroke rate.
- Taking biotin supplements during pregnancy supports fetal development.
- Protects and improves brain functions.
- It supports metabolism.
- It fights problems such as fatigue and depression by giving energy to the body.
- It protects heart health.
- It lowers bad cholesterol. It increases good cholesterol.
- Supports thyroid functions.
- It is very effective in muscle development. It repairs muscle tissues, supports the formation and protection of new muscles.
- It reduces muscle and joint pain.
How is Biotin Deficiency Diagnosed?
The possibility of biotin deficiency is very low in a person who has an adequate and balanced diet. Because in most of the foods consumed in general, there is a sufficient amount of biotin. However, in some special cases, the body cannot process biotin as it should. In this case, biotin deficiency may occur.
The factors that cause biotin deficiency can be summarized as follows:
- Long-term use of antibiotics and anti-seizure medications
- Intestinal diseases such as Crohn’s and ulcerative colitis
- Long-term uniform diet practices
- Tube or intravenous feeding
- genetic causes
- Biotinidase deficiency
- certain liver conditions
- excessive alcohol use
So how is biotin deficiency diagnosed? The symptoms of biotin deficiency can be summarized as follows:
- Hair loss
- whiteness in hair
- easy breakage of hair
- dry skin
- Exfoliation around the mouth, nose, and eyes
- weak nails
- Loss of appetite
- Muscle Pain
- Fatigue, insomnia
- Numbness, tingling sensation in hands and feet
- Hallucinations and various neurological disorders
- cognitive disorders
- Intestinal and digestive system disorders
Foods Containing Biotin: 15 Superfoods
1) Egg Yolk
- Eggs are a biotin-rich food. An egg contains about 10 mcg of biotin.
- Egg yolk contains more biotin than white.
- Raw egg consumption is not recommended as it may cause biotin deficiency. Raw egg whites contain an antimicrobial protein called avidin, which binds biotin and can reduce its absorption.
- Those with biotin deficiency should definitely not consume raw eggs.
- One well-cooked egg alone provides 27 percent of an adult’s daily requirement for biotin.
2) Red Meat and Offal
- Red meat and offal such as liver and kidney are good sources of biotin.
- The amount of biotin in 84 grams of cooked liver varies between 27-35 mcg.
- Especially if you are experiencing problems such as hair loss, nail breakage, skin dryness, you should make more room for red meat and offal in your diet.
- Salmon, a food rich in protein and omega 3 fatty acids, is also a good source of biotin.
- 113 grams of salmon contains 4.5 mcg of biotin. This corresponds to 15 percent of the daily need.
4) Baker’s Yeast
- The biotin content of 7 grams of baker’s yeast varies between 1.4 and 14 mcg.
- Based on this information, it is possible to say that baker’s yeast is a good source of biotin.
5) Whole Wheat Bread
- Whole wheat bread made from heirloom or organic wheat is a complete biotin store.
- The amount of biotin contained in 1 slice of whole wheat bread varies between 0.02 and 6 mcg.
- Almond, like all other nuts, is very healthy food.
- It is usually consumed between meals.
- Being a good source of biotin, almonds are also rich in beneficial oils and calcium.
- 10 grams of almonds contain about 6 mcg of biotin.
7) Sunflower Seed
- Sunflower seeds, which are rich in omega 3 fatty acids, are also a good source of biotin.
- 9 grams of sunflower seeds contain about 7 mcg of biotin.
- Peanuts, which are rich in healthy fats like other nuts, are also good food in terms of biotin.
- When you eat 9 grams of peanuts, you get about 10 mcg of biotin into your body.
- 5 grams of hazelnuts contain about 4 mcg of biotin.
- You can provide your body with the biotin it needs by consuming hazelnuts at the time of snack.
- Onion, popularly known as a natural antibiotic, contains plenty of biotins.
- 1 cup of onions contains approximately 8 mcg of biotin.
- This rate meets 27% of the daily need.
- Tomato, which draws attention with its red color, is a very nutritious vegetable with the vitamins and minerals it contains.
- Known as a good source of lycopene, tomatoes are also rich in biotin.
- 1 cup of tomatoes contains approximately 7 mcg of biotin. This amount is sufficient to meet 24% of the daily need.
- Both fresh and dried basil are a good source of biotin.
- 1 gram of dried basil contains 0.6 mcg of biotin.
- Drawing attention with its antioxidant content, raspberry is one of the healing fruits thanks to the vitamins and minerals it contains.
- The biotin value contained in 1 bowl of raspberries varies between 0.2 and 2 mcg.
- This rate alone can meet about 8 percent of the daily need.
- Powdered mustard, which flavors meals, is a good source of biotin.
- 6 grams of powdered mustard contains 9.5 mcg of biotin.
15) Hot Pepper
- Powdered cayenne pepper is a good source of biotin.
- 2 grams of ground cayenne pepper contains about 1 mcg of biotin.
- You can increase the biotin level by adding cayenne pepper to your meals.
Other foods containing biotin include:
- All seafood
- Corn, barley, etc. whole grains
- Dairy products
- Sunflower oil