Sources of Biotin: 5 food items that are rich in vitamin B 7

Biotin which is also known as vitamin B-7 is a water-soluble vitamin and is one of the vital nutrients that we should have in our body. Read on to know which food items are the best source of biotin.
Sources of Biotin: 5 food items that are rich in vitamin B 7Best Sources of Biotin: 5 food items that are rich in vitamin B 7
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Biotin which is also known as vitamin B-7 and vitamin H is a water-soluble vitamin and this vitamin B complex is one of the vital nutrients that we should have in our body. For the unversed, the word biotin comes from Greek work called biotos which means life. Biotin is one of the nutrients which helps to convert food into fuel for the body. Did you know it also aids metabolization of carbohydrates, fats, and proteins? Aside from these, it also helps in gene regulation and cell signaling. If you are having skin, nail and hair issues then the same could be because of biotin deficiency. 

Yes, if you want healthy hair, nails, and skin then amp up your biotin intake. The nutrient is most vital for pregnant ladies as it promotes the ideal growth of the fetus as well.  The vitamin is also crucial for the health of the eyes, liver, and nervous system. If you suffering from diabetes then you should make sure to have required levels of this vitamin as the same helps to regulate blood sugar as well. The adequate intake of biotin for adults is 30 micrograms (mcg) daily. If you are breastfeeding woman then you may require it around 35 mcg. There are many biotin-rich food items available in the market, however, how much it retains in the food is affected by the processing of the items such as canning and cooking among others. 

Read on to know the top 5 sources of biotin:

1. Liver

For the unversed, biotin is stored in the liver and that's why eating animal liver is the simple way to increase biotin levels naturally. A 3-ounce serving of cooked beef liver has around 30 mcg of biotin. Yes, you read it right!

2. Egg yolk

For the unversed, one cooked egg will provide you around 10 mcg of biotin. Make sure you include cooked eggs only in your diet.

3. Nuts and seeds

Nuts such as almonds, peanuts and walnuts among others are packed with this nutrient. For the unversed, a quarter cup of almonds will provide you 1.5 mcg. One can add sunflower seeds to their diet as well as they are loaded with biotin. If you are nut butter lover then rejoice as it will help you to get biotin.

4. Dairy products

Dairy products such as milk, cheese, and yogurt are also rich in biotin. As per reports, Blue cheese is the most biotin-rich cheese.

5. Cauliflower

A cup of cauliflower provides up to up to 4 mcg of biotin, however, one should consume it in raw form. One can make crumbs out of it and add them in a salad or mix into cooked grains.

Other food items that are rich in biotin are Sweet potato, avocados, salmon, bananas, mushrooms, soybeans, legumes and yeast among others.

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