Foods Containing Biotin: Why Are They So Useful?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Bioton is another name for vitamin B7. It can also be found as vitamin H. Biotin is water-soluble and is produced by bacteria in the colon. Because it is water-soluble, it cannot be stored in the body.

With biotin deficiency in the body, some health problems can occur. The recommended daily amount of biotin is related to some factors such as age, gender and other specific factors. The National Academy of Sciences of America recommends the following daily intake of biotin:

0-6 months - 5 mcg;

6-12 months - 6 mcg;

1-3 years - 8 mcg;

4-8 years - 12 mcg;

9-13 years - 20 mcg;

14-18 years - 25 mcg;

19 and more years - 30 mcg;

During pregnancy - 30 mcg;

Breastfeeding period - 35 mcg.

At the same time, foods containing biotin are rich in fat, calories and high in cholesterol.

1. Tomatoes - in addition to being rich in lycopene, vitamins and minerals, they are also a rich source of biotin. One bowl of tomatoes contains 7.20 mcg of biotin and this covers 24% of the body's need for biotin.

2. Almonds - a good source of biotin, fat and calcium. 10 grams of almonds contain 6.2 mcg of biotin and cover 49% of the recommended daily intake.

3. Eggs - especially the yolk is extremely rich in biotin. It is important to eat the yolk boiled, as eating raw yolk can lead to biotic deficiency. One medium-sized egg contains between 13 and 25 mcg of biotin, which covers 27% of its need.

4. Onions - onions are a very useful vegetable and rich in biotin. One bowl of onions contains 7.98 mcg of biotin, which is 27% of the daily requirement.

5. Bread yeast - only 7 grams of bread yeast contain between 1.4 and 14 mcg of biotin.

6. Wheat bread - a real depot of biotin. One slice of wheat bread contains between 0.02 and 6 mcg of biotin.

7. Red meat - red meat, especially liver and kidneys, is rich in biotin. 84 grams of cooked liver contains between 27 and 35 mcg of biotin.

8. Raspberries - a rich source of vitamins and minerals. It contains a high amount of biotin. A bowl of raspberries contains 0.2-2 mcg of biotin, which is 8% of the daily requirement.

9. Sunflower - a source of omega-3 fats. If consumed in moderation, it is a very healthy food. 9 grams of sunflower contains 7.2 mcg of biotin.

10. Hazelnuts - a tasty and healthy food supplement. Only 5 grams contain 4.1 mcg of biotin.

11. Basil - especially dried basil is a very rich source of vitamins, minerals and biotin. 1 gram of basil contains 0. 6 mcg of biotin.

12. Chili pepper - 2 grams of ground chili pepper contains 1 mcg of biotin.

13. Mustard - 6 grams contain 9. 5 mcg of biotin.

Other nutrients containing biotin are: mushrooms, avocados, peanut butter, cheese, cauliflower, bananas, soy, carrots, sweet potatoes, oats, yogurt, strawberries, watermelon, grapefruit, cucumbers.