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Biotin, also known as vitamin B-7, is a water-soluble vitamin. It is an essential nutrient that helps convert food into fuel for the body and helps metabolize carbohydrates, fats and proteins.
Biotin also plays a role in gene regulation and cell signaling and helps to create healthy hair, nails and skin. It is important for the health of the developing fetus and liver of pregnant women.
Because biotin is soluble in water, it is not stored in the body. However, biotin can be produced by bacteria in the gut, either as a dietary supplement or by consuming certain foods.
The amount of biotin remaining in foods is affected by the processing methods. For example, preservation reduces the level of biotin.
Listed below are some foods that contain relatively high levels of biotin:
1. Liver and other meats
Since most biotin is stored in the liver, consuming animal liver is one of the easiest ways to increase the amount of biotin in food. 100 grams of cooked beef contains about 30 mcg of biotin. Other organ meats, such as the kidney, also contain high levels of biotin.
Other meats contain relatively little biotin than organic meats, but are still relatively good sources of vitamins. For example, a portion of 100 grams of pork contains about 4 mcg of biotin.
100 grams of meat is about the size of a deck of cards.
Egg yolk is another biotin-rich food, 1 cooked eggs for about. Contains 10 mcg biotin.
For maximum biotin intake, eggs should be cooked just before a meal. I recommend this because the protein (edible) avidin, found in raw egg proteins, binds biotin and prevents it from being digested by the body. (You can read more about it here)
Cooking separates the biotin from the avidin, so that the smaller, separated biotin is more effectively absorbed in the digestive tract.
Both brewer's yeast and nutritious yeast are good sources of biotin, although their amount can vary widely.
Brewer's yeast is an active yeast used to make beer and bread, while edible yeast is inactive and adds cheese or nuts to foods.
According to Linus Pauling Institute of Oregon State University, 7 grams (g) of yeast contain between 1,4 and 14 mcg of biotin.
4. Nuts and seeds
The content of biotin varies with the type of nuts or seeds, but both types of food are a good source of vitamin A.
Almonds, peanuts, nuts and pecans each contribute to the intake of biotin, a quarter cup of roasted almond 1,5 mcg and a quarter cup of roasted sunflower seed 2,6 mcg biotin. (quarter cup about 50 grams)
Nuts and kernels also contain other nutrients, including vitamin E, which also improves skin and hair health.
Salmon is a fatty fish, rich in protein, omega-3 and other nutrients that contribute to healthy skin and strong hair. It is also a good source of biotin, containing 100 grams of boiled salmon, 5 mcg biotin.
Milk, cheese and yogurt all contain different amounts of biotin. A comparative study of 23 cheese found that Camembert and blue cheese contained the most biotin.
Although the latest study dates back several decades, National Institutes of Health confirm that cheddar cheese gives 0,4 mcg biotin per gram 30, a cup of 2% milk 0,3 mcg, and a cup of plain yogurt (about 2 dlm) XNUM .
A whole avocado contains 2-6 mcg biotin. Avocado is also a rich source of vitamin E.
8. Sweet potatoes
Sweet potatoes are among the highest biotin-rich vegetables. 100 grams of boiled sweet potato contains about 2,4 mcg of biotin and contains only 90 calories.
Sweet potatoes are also rich in beta-carotene, which the body converts to vitamin A, so it's a good choice for those who want to improve the health of their skin.
100 grams of raw cauliflower supplies the body with about 4 mcg of biotin. Simply crush the raw cauliflower in a bowl until it resembles breadcrumbs and add it to cooked rice instead of rice or stir to cooked grains to make pilaf. (Here's a great pilaf recipe)