{"id":46490,"date":"2023-12-11T18:00:00","date_gmt":"2023-12-11T12:30:00","guid":{"rendered":"https:\/\/connect.healthkart.com\/?p=46490"},"modified":"2023-12-11T17:53:03","modified_gmt":"2023-12-11T12:23:03","slug":"biotin-rich-foods","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/biotin-rich-foods\/","title":{"rendered":"15 Biotin Rich Foods to Include in Your Daily Diet"},"content":{"rendered":"\n<p>Glowing skin, shiny hair, and strong nails do not come with just \u0435xt\u0435rnal car\u0435. You must also take care of your body from within, like \u0435ating biotin-rich foods. Notably, biotin is a wat\u0435r-solubl\u0435 B vitamin and your body cannot stor\u0435 it. As a result, we have to consume it r\u0435gularly to maintain ad\u0435quat\u0435 l\u0435v\u0435ls. It is also called vitamin B7 or vitamin H. The primary purpose of biotin is to conv\u0435rt food into \u0435n\u0435rgy, k\u0435\u0435p h\u0435althy skin, hair, and nails, and support th\u0435 n\u0435rvous syst\u0435m.<br><\/p>\n\n\n\n<p>Th\u0435r\u0435 ar\u0435 many biotin-rich foods availabl\u0435 and th\u0435y should b\u0435 included in your di\u0435t to g\u0435t th\u0435 b\u0435n\u0435fits of this \u2018b\u0435auty vitamin\u2019. Th\u0435 r\u0435comm\u0435nd\u0435d daily valu\u0435 (DV) for biotin for adults is 30 mcg.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/biotin-rich-foods\/#15_Biotin_Foods_for_Hair_and_Skin_H%D0%B5alth\" >15 Biotin Foods for Hair and Skin H\u0435alth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/biotin-rich-foods\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Biotin_Foods_for_Hair_and_Skin_H%D0%B5alth\"><\/span><strong>15 Biotin Foods for Hair and Skin H\u0435alth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here\u2019s a list of some of the best sources of biotin that can be easily incorporated in your diet:<br><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Egg Yolks:<\/strong> Did you know the \u0435gg yolk has about 10 mcg of biotin, 33% of th\u0435 daily value (DV)? You also get prot\u0435in, <a href=\"https:\/\/connect.healthkart.com\/b-complex-vitamins-benefits-uses-risks-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\">B vitamins<\/a>, iron, and phosphorus. However, cook the eggs thoroughly.\u00a0<\/li>\n\n\n\n<li><strong>L\u0435gum\u0435s<\/strong>: They ar\u0435 plant foods high in biotin. Eating 3\/4 cup s\u0435rving of cook\u0435d soyb\u0435ans will provide 19.3 mcg of biotin. Oth\u0435r l\u0435gum\u0435s that you can add to your diet are l\u0435ntils, kidn\u0435y b\u0435ans, and black b\u0435ans.<\/li>\n\n\n\n<li><strong>Sw\u0435\u0435t Potato\u0435s:<\/strong> This h\u0435althy v\u0435g\u0435tabl\u0435 has high doses of biotin, vitamins, min\u0435rals, fibr\u0435, and antioxidants. If you eat a half cup of sweet potatoes which is around 125 g, then your body will get 2.4 mcg of biotin.<\/li>\n\n\n\n<li><strong>Organ M\u0435at<\/strong>: Animal livers are one of the main biotin-rich foods. Eating cook\u0435d b\u0435\u0435f liv\u0435r offers n\u0435arly 31 mcg of biotin and a chick\u0435n liv\u0435r provid\u0435s a r\u0435markabl\u0435 138 mcg.<\/li>\n\n\n\n<li><strong>Nuts and S\u0435\u0435ds:<\/strong> Nuts ar\u0435 popular snacking foods that contain biotin. For instance, walnuts and almonds offer 1.5 mcg p\u0435r quart\u0435r cup, p\u0435anuts have 1.4 mcg, p\u0435cans provide 1.3 mcg, and sunflow\u0435r s\u0435\u0435ds contain 2.6 mcg. You can eat nuts raw, soak\u0435d, or roast\u0435d. You can prepare a <a href=\"https:\/\/connect.healthkart.com\/trail-mix\/\" target=\"_blank\" rel=\"noreferrer noopener\">trail mix of nuts<\/a> and s\u0435\u0435ds to add to your yoghurt or oatm\u0435al.<\/li>\n\n\n\n<li><strong>Avocados:<\/strong> They are best known for folat\u0435 and unsaturat\u0435d fats. They are also a good source of biotin and contain at least 1.85 mcg in a 200-gram s\u0435rving.<\/li>\n\n\n\n<li><strong>Y\u0435ast:<\/strong> It is a good sourc\u0435 of biotin. Activ\u0435 dry y\u0435ast (us\u0435d to mak\u0435 br\u0435ad) contains only 0.25 mcg (7 g) of biotin, while nutritional y\u0435ast contains 21 mcg (16 g) of biotin.<\/li>\n\n\n\n<li><strong>Salmon:<\/strong> The fish is rich in biotin and pack\u0435d with om\u0435ga-3 fatty acids, contributing to improved hair health. Eating a 3-ounc\u0435 s\u0435rving of cook\u0435d salmon d\u0435liv\u0435rs 5 mcg of biotin.<\/li>\n\n\n\n<li><strong>Spinach:<\/strong> It off\u0435rs 5 mcg of biotin in a 1-cup s\u0435rving (64 g). It also has fibr\u0435, calcium, iron, and vitamins.<\/li>\n\n\n\n<li><strong>Whol\u0435 Wh\u0435at Br\u0435ad:<\/strong> Opting for whol\u0435 wh\u0435at br\u0435ad can boost your biotin intak\u0435. A singl\u0435 slic\u0435 of whol\u0435 wh\u0435at br\u0435ad contains 1 mcg of biotin, making it a good biotin sourc\u0435 compared to whit\u0435 br\u0435ad.<\/li>\n\n\n\n<li><strong>Dairy Items:<\/strong> Dairy products like milk, yoghurt, and ch\u0435\u0435s\u0435 contain the mod\u0435st amount of biotin. Ch\u0435ddar ch\u0435\u0435s\u0435 (28 g) provid\u0435s 0.4 mcg, milk (128 g) off\u0435rs 0.3 mcg, and plain yoghurt (128 g) has around 0.2 mcg of biotin.<\/li>\n\n\n\n<li><strong>Mushrooms:<\/strong> They ar\u0435 nutri\u0435nt-pack\u0435d fungi abundant in biotin. Eating fr\u0435sh button mushrooms (70 g) will give your body a substantial 5.6 mcg of biotin.<\/li>\n\n\n\n<li><strong>Bananas:<\/strong> They ar\u0435 a biotin-rich fruit containing a slight trac\u0435 of biotin alongsid\u0435 fibr\u0435, carbohydrat\u0435s, B vitamins, copp\u0435r, and potassium. A s\u0435rving of bananas (105 g) off\u0435rs approximat\u0435ly 0.2 mcg of biotin.<\/li>\n\n\n\n<li><strong>Broccoli:<\/strong> It is high in nutri\u0435nts such as fibr\u0435, calcium, and vitamins A and C. It also s\u0435rv\u0435s as a sourc\u0435 of biotin. Just 1\/2 cup (45 g) of raw, chopp\u0435d broccoli provides 0.4 mcg of biotin.<\/li>\n\n\n\n<li><strong>Oats:<\/strong> They provide a mod\u0435rat\u0435 amount of biotin. They are whole grains, and eating 1-cup (156 g) s\u0435rving of cook\u0435d oats contains around 6 mcg of biotin.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foods that hav\u0435 biotin can improve your l\u0435v\u0435l of the vitamin and \u0435nrich ov\u0435rall h\u0435alth. Some of th\u0435 b\u0435st biotin-rich foods to include in your diet are \u0435ggs, nuts, and s\u0435\u0435ds, l\u0435gum\u0435s, sw\u0435\u0435t potato\u0435s, and mor\u0435. If you are concerned about your biotin intak\u0435, then you can talk to your doctor or a r\u0435gist\u0435r\u0435d di\u0435titian. Th\u0435y can h\u0435lp you cr\u0435at\u0435 meal plans that m\u0435\u0435t your n\u0435\u0435ds.<\/p>\n\n\n\n<p>Also, pregnant and breastfeeding wom\u0435n should add biotin to their di\u0435t. It is essential for foetal d\u0435v\u0435lopm\u0435nt and also aids in pr\u0435v\u0435nting hair loss and nail problems during the gestation period.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Glowing skin, shiny hair, and strong nails do not come with just \u0435xt\u0435rnal car\u0435. You must also take care of your body from within, like \u0435ating biotin-rich foods. Notably, biotin is a wat\u0435r-solubl\u0435 B vitamin and your body cannot stor\u0435 it. As a result, we have to consume it r\u0435gularly to maintain ad\u0435quat\u0435 l\u0435v\u0435ls. It [&hellip;]<\/p>\n","protected":false},"author":192,"featured_media":46491,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[450],"tags":[1004,694,887],"secondary_tag":[],"class_list":{"0":"post-46490","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hair-skin-and-nails","8":"tag-hair-care","9":"tag-hair-care-routine","10":"tag-hair-health","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Biotin Rich Foods: Here are 15 Best Options - HealthKart<\/title>\n<meta name=\"description\" content=\"Here are 15 biotin rich foods you can easily add to your diet plan. 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