Sources of Vitamin B7 or Biotin

A Report ByMr Allah Dad Khan

Benefits.

 Biotin assists with cell growth, producing fatty acids and amino acids in the body. Vitamin B7 helps the body maintain a steady blood sugar level and transfer carbon dioxide. People frequently take biotin supplements to help improve nail and skin health, though there is not much evidence that it is very effective. Deficiencies of biotin are rare because intestinal bacteria will produce enough of the vitamin to fulfill daily requirements. Because of this there are no daily requirements for biotin intake.

Food Sources

. Those looking to increase their intake of biotin can consume raw egg yolks (however, consuming egg whites limits the amount of biotin in the body), Swiss chard, green leafy vegetables, liver, peanuts and Saskatoon berries.

Mushrooms

Mushrooms are a healthy food overall, but if you’re concerned about your Biotin levels, you may want to be sure to include mushrooms in your cooking, or gravitate more towards menu items that include them. In addition to being a good source of Biotin, they bring with them a mix of healthy nutrients and minerals, and shouldn’t be overlooked as a healthy food. Try different types of mushrooms to see which you like best. Serving Size (100 grams), 38 calories, 19% RDA of Iron.

 Tuna

Tuna is rich in Biotin, and also has plenty of other health benefits that make it worth adding to your diet a few times a week. You don’t want to consume too much of it, as many health experts say the mercury it contains can become a problem with frequent consumption. It’s a great source of protein and omega-3s as well so it does a lot for your body and your overall health goals. Serving Size (100 grams),184 calories, full day’s supply of Vitamin B12.

 TurkeyNot only is turkey a great way to get protein to help build lean muscle, it’s a source of Biotin and is one reason why most Americans do not run a Biotin deficit. As long as you’re sticking to skinless boneless turkey breast that’s been roasted you’ll be keeping the fat down, making this part of a healthy diet. That’s why you’ll see turkey included on some of the most popular diet plans. Serving Size (100 grams), 104 calories, 18g protein.

Avocados

Avocados are full of so many vitamins, minerals, and other healthy things like protein and fiber, that it’s no surprise that you can use them for added Biotin. They provide a good portion of healthy fat as well, both monounsaturated and polyunsaturated, so no matter how you use them, in a recipe, on a salad, or on their own, you’re going to get a good boost of nutrition. Serving Size (100 grams), 160 calories, 485mg of potassium.

Swiss Chard

Swiss chard often gets overshadowed by other leafy greens like spinach and kale, but it’s every bit as healthy and can help you keep your Biotin levels where you want them. In addition to all of theVitamin A they provide, they’re also full of fiber, magnesium, and Vitamin C. It’s an all around good-for-you green that you can use in salads and smoothies for better health. Serving Size (100 grams), 19 calories, full day’s supply of Vitamin A.

Carrot

Carrot contains a good supply of biotin, as well as high levels of beta-carotene, which can help to improve your general eye health. For this reason, carrot ranks the second place of biotin rich foods for hair growth that I mentioned in the article today.

Salmon

Salmon is valuable in omega-3, protein, and now you will know another vitamin in this food – biotin. Do you know that salmon is called as a brain food while it improves your memory a lot? Eating salmon like other kinds of fishes, you will reduce risks of rheumatoid arthritis high blood pressure, diabetes, depression, asthma and Alzheimer’s disease. You can use this fish by smoking, canning, freezing, or steaming.

Cold Water Fish

Among several different types of fish, cold water fish is one out of the best foods with biotin and it contains the greatest levels of vitamin H. To get better and higher intake of this nutrient, you can add more herring, sardines, salmon, tuna, and trout in your diet. They are also very abundant in omega 3 fatty acids – the substances that are essential for reducing the concentration of fat in the arteries and the levels of bad cholesterol as well as improving blood circulation. Thus, this is one of the best and greatest biotin rich foods for hair growth that people should add to their daily food diet in order to get better overall health and better health condition.

Walnut

Walnut is also one of the best biotin rich foods for hair growth that are very helpful for hair growth. This food and other nuts are extremely abundant in fatty acids, so it is advisable that you should add just a small portion into your daily meals. This would be sufficient to ensure that you are getting all the antioxidants, zinc, potassium, iron, calcium, and protein that your body needs. Antioxidants are particularly essential for promoting youthfulness of the body and preventing cell aging as well.

Halibut:

Halibut – one of the best foods with biotin – is a flaky white fish that is absolutely incredible and very simple to be process into delicious dish. It is a little bit expensive, so save it for a beauty food splurge if necessary. Similar to salmon, halibut is extremely rich in Vitamin B12, magnesium, biotin, and omega 3 fatty acids.

Spinach

If you are a vegetarian and not want to eat nuts, there is no need to concern at all! Spinach – one of foods with biotin – is among the best leafy veggies when it comes to protein and biotin content. In addition, it is absolutely scrumptious, making it simple and interesting for you to taste and enjoy. Kale is a runner-up in protein, but spinach still has higher content of biotin, not to mention B vitamin, folate, and Vitamin E.

Chicken:

Chicken is very rich in both niacin (Vitamin B3) and biotin, which are necessary and wonderful for healthy nail and hair growth. Just make sure that you will choose antibiotic and organic free chicken for the healthiest choice. Thus, this is one of the best biotin rich foods that people should not look down but try making use of it to increase the consumption of biotin, supporting the process of improving overall health of the body!

Yogurt:

 Yogurt is very rich in protein and biotin contents, making it one of the best biotin rich foods you can ever find to consume to develop healthy hair and nails. Choose plain Greek varieties to ensure not to take excessive sugar, which can actually break down collagen inside your body.

Peanut Butter

Many people like peanut butter and this is good news that can gratify them – peanut butter is full of biotin. Moreover, peanut butter is packed with protein and it is high in calories. This food is a super food for fat loss, heart disease reduction, and diabetes prevention. You should add this food in your list of biotin rich foods because it is a good snack before you go to sleep.

Meat And Seafood 

As concerned above, biotin supports hair, skin, and nail development as it encourages the nerve tissues and reduces pain in muscle. Getting biotin through diets is the best way to save your health, time, and money. Normally, we eat foods but we do not care about the amount of vitamins, minerals, or nutrients in foods. In fact, you will find lots of biotin in some fishes and animal meats that you usually intake.

Whole Wheat Bread 

Another out of the best biotin rich foods that people should consume more and more for getting good health and better life because of many reasons. Whole wheat bread is another common ingredient in your meal and it is also great source of biotin. Especially, consuming yeast in bread will help you have more biotin for the body growth.  Whole wheat bread is high in fiber, iron, copper, zinc, phosphorus, calcium, folic acid, and vitamin B. this is one of the most popular foods in Europe.  Especially eating this kind of food will prevent metabolic syndrome, reduce inflammation, prevent gallstones, and prevent diabetes risk. This is a special food for women because it can prevent breast cancer and develop their hair. Whole wheat bread is excellent food for breakfast, so no reason you ignore this one, right?

Soybeans

Soy bean is one of the best biotin rich foods and I think that they should be available in your kitchen. You can get 60 mg of biotin in 10 gram of soybean. This is not an expensive food and you totally can take effectiveness of this ingredient to grow hair. Especially, soy milk is very good for women. Soy bean also contributes in lowering cancer risk when people usually eat this food from childhood. You can add soy into pasta, corn meal, tortillas, and breads. It not only reduces bad cholesterol, heart disease risk, and lowers other health problems, but it also helps you improve your hair healt

Vegetables And Fruits 

Talking about vegetables, you will learn that they are rich in vitamins, minerals, antioxidants that are necessary for your health. Do you know that some kinds of vegetables such as cauliflowers, cabbages, cucumbers, and onions will benefit you, in particular, gratify your hair? It is so easy and simple to cook vegetables when you can cook, boil, or eat them raw. Also, you should not ignore fruits if you really want to get high biotin amount for growing hair. A cup of raw cauliflower will give you 0.2-4 micrograms of biotin. While eating avocado, you will get 2-6 micrograms of vitamin. Legumes, soybeans, beans, peas, mushrooms, nut butter, bananas are also biotin rich foods you can intake every day. In fact, these are among the best sources, most common foods with biotin at the highest levels that people should consume every day for good!

Nuts

Nuts are high in nutritional value and you also cannot forget them if you want to beautify your hair, nail, and improve your health. There are many kinds of nuts such as walnuts, pecans, cashew nuts, hazelnuts, peanuts, and almonds. They are on top of biotin rich foods you should choose in your daily meals. They also include omega-3 fatty acids, which are very excellent for your nails and scalp.

Berries

Berries are in the list of fruits you should get if you want to grow your hair fast and naturally. Along with other kinds of fresh fruits, berry fruits are the biotin rich foods you cannot neglect in your diet plan. They are raspberries, cranberries, strawberries. Additionally, they are high in antioxidants, which will be great for your health improvement. Biotin deficiency will cause many health problems, especially for your skin and hair health. Getting enough biotin will develop metabolism and balance blood sugar level.

Sunflower Seed

Sunflower seeds include vitamin B, magnesium, vitamin E, potassium, calcium, iron, and especially biotin. As they are high in vitamins and nutrients, there is no reason you do not add this food in your meal plan. This is an excellent snack food but its benefits are undeniable. Biotin plays an important role in growing your hair, improve nails, and gratify your skin. Besides, biotin will regulate the blood sugar, increase energy, and prevent diabetes very well.

In fact, this is one of the best biotin rich foods for hair growth and for health that people should make use in their daily life by adding it to the meals on a regular basis.

Eggs

The debate still goes on as to whether eggs are good for you or not. Some say they are, some say they aren’t, and other go back and forth on the healthiness of the yolk compared to the white. But one thing is certain, and that is that eggs provide you with Biotin, so if you’re looking to up your levels you may want to consider eating them. They also provide protein and other nutrients, as well as cholesterol. Serving Size (100 grams), 155 calories, 13g protein.

Sardines

Other foods you should eat are sardines. This is full of protein, omega-3, vitamins, and biotin. They include more fat than other fish. Eating sardines will help you have a thinner hair and it is a super fish for hair growth. Furthermore, sardines are great for preventing cancer, good for cardiovascular; improve your vision, and amazing food for skin, as well. Thus, this is actually one out of the greatest yet cheapest and most available biotin rich foods that people should learn to make use by adding it to your daily diet and meals on a regular basis.

Dairy Products

Dairy products are healthy and they are the biotin rich foods you should take advantage. Along with the richness of calcium, dairy products are high in biotin. You can choose buttermilk, milk, cheese, cottage cheese, and yogurt. Dairy products are associated to bone improvement, osteoporosis reduction, cardiovascular disease prevention, etc. In particular, eggs are good for your hair health while they are supplying full nutrients for growing fast. This is also a great out of the best and most common foods with biotin that people should consume more to maintain good health, especially the health of hair and nails.

Liver

Eating beef liver is not quite the same as eating beef, as it has loads more minerals in it, as well as additional vitamins, depending on the cut. You can be sure that you’re getting a good boost of Biotin when you eat liver. It’s also a rich source of iron and magnesium but perhaps not as readily available as some beef. Visiting a butcher shop may be your best bet. Serving Size (100 grams), 516 calories, 4g total fat.

Peanut Butter

If you love the taste of peanut butter you’ll be happy to learn that it’s helping you stay on top of your Biotin needs. It is packed with protein, but can also provide a large number of calories in just a small amount. In his book The Abs Diet, author David Zinczenko lists peanut butter as a superfood and shows how to incorporate it more into a healthy diet, using it as a tasty additive to nutritious smoothies. Serving Size (100 grams), 589 calories, 24g protein.

Beef And Liver Beef 

Beef is high in protein, vitamins, and you will get significant amount of biotin when eating beef liver, which is rich in magnesium, iron, and other vitamins. In order to repair cells, produce hormones, and increase energy, you should get liver beef much more. This food also supplies more amino acids and other vitamins, minerals for your hair growth. This is actually another out of the most common and precious biotin rich foods for hair growth that people should learn about to make use if they want to increase the consumption of foods with biotin for improving overall health!

Cheese

Cheese usually gets the ax when it comes to diet plans because of its high fat, cholesterol, and sodium content. When used sparingly it can be a good source of Biotin, as well as being high in calcium and Vitamin B12. While it’s best not to overdo it with cheese, it can sometimes be hard to avoid it since it shows up in so many different recipes and menu items. Serving Size (100 grams), 402 calories, full day’s supply of calcium.

Cauliflower

Cauliflower is a very versatile food that you may want to start eating more of, not just because it contains Biotin, but because it’s a cruciferous vegetable known to help with diseases like cancer and heart disease. Try using it as a way to make “mashed potatoes” or even replacing your standard pizza crust with one made out of cauliflower to avoid gluten. Serving Size (100 grams), 25 calories, 80% RDA of Vitamin C

Whole Wheat Bread

Whole wheat bread is often considered a healthier substitute for white bread, but these days it is also being held under the microscope because of the gluten it contains. Be that as it may, it’s also a good source of Biotin and can help you reach your grand total for the day. It’s a surprising source of protein as well as iron, but can also be trouble on a carb conscious diet. Serving Size (100 grams), 270 calories, 10 grams protein.

Sardines

Sardines don’t enter the menu too often, but they should be reconsidered as a go-to food source. They’re packed with omega-3s and they provide a good amount of protein, as well as other vitamins and minerals like Biotin. They tend to contain a bit more fat than other fish, so you’ll want to keep your portions in check. You may have to be creative to figure out how to eat more sardines, but it would be worth it. Serving Size (100 grams), 208 calories, full day’s supply of Vitamin B12

Berries

No matter which type of berry you go with, chances are high that you’ll be taking a big step towards getting enough Biotin. The added bonus is that most berries like blackberries, blueberries, and strawberries are high in antioxidants, which can help you stay healthy and ward off things like cancer and heart disease by protecting you from free radical damage. Serving Size (100 grams), calories vary, rich source of vitamins.

Almonds

Almonds make a great anytime anywhere snack and since they provide such a nice crunch they can help you kick junk food cravings like potato chips. They’re an excellent source of Biotin, have plenty of calcium, as well as healthy fats. Just be sure to keep your portions to a handful, since these can pack a lot of calories into a small portion. Serving Size (100 grams), 576 calories, 72% RDA of calcium.

Bananas

Bananas are always suggested as a way to get your potassium needs met, but they can also be used to get more Biotin. Highly portable and naturally wrapped, these are a great way to get an energy boost during the day because of that potassium. They also have fiber to help you out with your digestion, and can be used in a number of recipes, as well as smoothies for added sweetness. Serving Size (100 grams), 89 calories, 358mg of potassium.

Beef

The slogan for beef is that it’s “what’s for dinner” and if you’re trying to keep your Biotin levels steady it’s not such a bad idea. In addition to a respectable amount of protein and other minerals, it’s also provided you with Biotin. As long as you keep your portion sizes in check and stick with lean cuts of beef, you’ll be getting all of these benefits with few drawbacks. Serving Size (100 grams), 332 calories, 14g of protein