Foods Containing Biotin For Beauty – What Is Biotin?
Biotin has appeared in many cosmetic products, especially shampoos, especially recently. The biggest reason why it is known as a beauty vitamin is its positive effect on hair and nail health. At the same time, the benefits of biotin; It is also known for its contribution to cell development, regulation of blood sugar level and healthy development of the baby during pregnancy. Biotin may sound like many vitamins and minerals. However, being aware of its health benefits ensures that you are consuming biotin-rich foods. Because biotin is found in many different food groups, it is possible to meet the daily need with an average diet.
What is Biotin?
The word “biotin” comes from the ancient Greek word “bios” meaning “life” or “to live”. Also known as vitamin B7 or vitamin H, biotin helps your body convert the food you eat (protein, carbohydrates, and fat) into energy. Biotin is a water-soluble vitamin, which means it is not stored in the body. Biotin deficiency is not very common, as this vitamin can be produced in some amount by intestinal bacteria and can be taken in sufficient amounts from many food groups. However, in biotin deficiency; Symptoms such as hair loss, brittle hair, dry skin and pallor can be seen. Although the daily biotin requirement is not very high, we need to consume biotin-rich foods to maintain these levels.
Biotin Rich Foods
Although there is no definite daily recommended limit for biotin, the daily requirement for biotin in adults is between 30 and 100 micrograms.
Egg: One whole cooked egg contains 10 micrograms of biotin, which provides about 33% of the daily requirement. Egg yolk is a good source of biotin. However, the amount of biotin will decrease in overcooked eggs.
Salmon: An average of 100 grams of cooked salmon contains 5 micrograms of biotin. Salmon is also rich in omega-3 fats.
Hamburger patties: Meatballs are high in fat and low in carbohydrates. It is a good source of biotin for those who prefer meat in their diet. An average of 100 grams of cooked hamburger patties or patties prepared at home contain 3.8 micrograms of biotin.
Sunflower Seeds: ¼ cup of sunflower seeds provides you with 2.6 micrograms of biotin. Of course, it should not be forgotten that sunflower seeds have a high oil rate and should be consumed in a balanced way.
Almonds: Raw or roasted almonds contain high levels of biotin. ¼ cup of roasted almonds contains 1.5 micrograms of biotin. Almonds are rich in vitamin E in addition to a biotin supplement.
Spinach: Contains one of the highest levels of biotin among green leafy vegetables. Half a cup of chopped spinach contains 0.5 micrograms of biotin.
Milk and yogurt: 1 glass of milk contains an average of 0.3 micrograms, 1 glass of yogurt contains an average of 0.2 micrograms of biotin. At the same time, 1 glass of oats, which can be consumed with milk and yogurt products, contains 0.2 micrograms of biotin.
Biotin is also found in many different food groups such as broccoli, avocado, and banana. Fruits, vegetables, and other foods containing biotin are already in most of our diets. Biotin supplements should not be used without consulting a specialist doctor. However, dietary sources of biotin are reliable. Because beauty starts from the inside first with nutrition.