Biotin is a water-soluble vitamin required to maintain proper health. It is commonly known as Vitamin B7 or Vitamin H.
It is necessary for the proper synthesis of carbohydrate, fat and sugar. So it improves metabolism and boost energy level. Also, it required for the development of strong hair and nail.
It is necessary for many functions of the body. So it becomes necessary to take a proper amount of these nutrients.
To prevent deficiency, you should try biotin rich foods. It will not only provide biotin but also prevent other nutrient deficiency.
- 0-6 months: 5 micrograms
- 1-3 years: 8 micrograms
- Teenager: 20 micrograms
- Adult: 25 micrograms
- Lactating females: 35 micrograms
Biotin is water soluble so it cannot be stored in the body. It is necessary to take biotin daily. As it is required in small quantity, there is a rare case of deficiency. But without proper nutrition, it can lead to deficiency.
1. Poultry and Eggs
Egg and poultry are rich sources of biotin. It is highly rich in other nutrients that are required for the development of the body. It strengthens hair, nail and improve metabolism to lose weight.
But precaution to be taken while adding just the egg whit in the diet.
Egg White contains an enzyme that prevents the equal distribution of biotin. So it can lead to deficiency.
Include whole egg in the diet.
2. Sea Foods
Fishes are an excellent source of nutrients. It is recommended to eat sea twice a week to prevent any nutrient deficiency.
Fish likes tuna, salmon, mackerel, etc. are a good source of nutrients. It will prevent biotin deficiency.
3. Dairy Products
As we know that dairy products are rich in calcium and essential fatty acids. It also provides essential vitamin and mineral.
So eating dairy products like cheese, milk or butter can provide you essential nutrients.
Nuts like Almond, Walnuts, pistachios, etc. are considered as the healthiest source of nutrients.
They are packed with Omega 3 which are required for proper development of the cell.
Along with this, it provides Vitamin Biotin that meets our nutrient requirement by eating a 3-4 piece of nuts.
Vegetables are great source of nutrients.
Vegetables like cucumber, spinach, kale, etc. are very nutritious vegetables.
They provide biotins as well other antioxidants that are useful for better absorption of biotin.
Berries like strawberry, blackberries, blueberries, raspberries and much more are also healthy food not be missed.
They are an excellent source of antioxidants that protect from many diseases.
Fruits are rich sources of nutrients. They provide vast varieties of antioxidants Vitamin A, D, E, K, carotene, etc. Also, it provides another nutrient for proper absorption and utilization of nutrients.
8. Beans and Legumes
Beans like soybean and legumes are a good source of nutrients. They are good sources of biotin. Also, they provide fiber and protein necessary for the body development.
Biotin is important nutrients required in small quantity. So there is no chance of deficiency.
But eating nutrient deficient foods can lead to deficiency. So it is good to include every healthy food.