Biotin rich foods for Radiant skin and Hair growth :Discover all the benefits
Biotin is part of the vitamin B complex. An essential vitamin for human health, biotin is often referred to as vitamin H or vitamin B7. It supports the neurological system, controls blood sugar, and aids in cell division and repair. A deficiency of biotin can lead to skin problems, hair loss and fatigue.
Why Do We Need Biotin?
Normal skin and hair are maintained in part by biotin. It also supports the nervous system's typical operation. It is one of the most fundamental and important factors for healthy, strong and shiny hair .
This is because its properties are closely involved in the metabolism of fats and amino acids. Therefore, Biotin plays a fundamental role in maintaining health as it has a great influence on the functioning of the liver, nervous system, skin, hair and eyes.
1. Foods rich in Biotin to eat
Biotin can be found in small amounts in food. Biotin is measured in micrograms (mcg or µg).
Foods rich in Biotin include:
Eggs: One egg contains approximately 10-15 µg of biotin.
Nuts and seeds: Specifically, nuts such as almonds and walnuts and seeds such as flaxseed and sesame seeds are high in biotin. A handful of nuts can provide about 2-5 µg of biotin.
Dairy products: Milk, cheese, and yogurt are good sources of biotin. A glass of milk contains about 1-2 µg of biotin.
Yams: Sweet potatoes are rich in carotenoids, which are antioxidants, fibre, and vitamins and minerals. They are among the best vegetables to eat for biotin. Sweet potatoes can be roasted or cooked on the stove until they are tender. They can be peeled, boiled, and then mashed to make fries or mashed potatoes.
Salmon : Omega-3 fatty acids, which are abundant in salmon and other fatty fish, are well known for their ability to lower inflammation in the body. Additionally, cooked salmon is a great source of vitamin B because each 3-ounce (less than 1 kilogramme) portion has 5 micrograms of biotin. Salmon is a great food to eat for healthy skin and hair since it is high in good fats.
Mushrooms: Mushrooms, especially mushrooms, are rich in biotin. One serving of mushrooms can provide about 2-3 µg of biotin.
Whole grain products: Whole grain bread and whole grain pasta contain biotin, but in smaller amounts than the foods listed above. One slice of whole grain bread contains about 1-2 µg of biotin.
Fruits and green vegetables: fruits such as bananas and avocados and green vegetables such as spinach and broccoli also contain biotin, but in smaller amounts than the above foods.
It is important to note that the amount of biotin in foods varies and that it can be difficult to determine exactly how much biotin to consume on a daily basis. A balanced diet rich in a variety of foods that contain biotin is the best way to meet daily needs. In order to determine the exact biotin value, one should have this determined by a blood test at the doctor of one's confidence.
What are the functions of biotin? 7 benefits to maintain health
As a member of the B complex, biotin can promote energy metabolism and help convert food nutrients into energy. In addition, biotin has excellent cosmetic effects and can maintain healthy hair, moist and translucent skin, and strong nails . Therefore, in addition to appearing in health foods, it is often added to topical skin care products to help maintain skin and beauty. Next, let’s take a closer look at the 7 major effects of biotin:
Biotin effect 1: Helps energy metabolism
Biotin is an important coenzyme that assists in the metabolism of nutrients and maintains the normal operation of cells. It participates in processes such as fatty acid synthesis, amino acid decomposition, and glucose metabolism in the human body, helping to promote metabolism, generate energy, and enhance physical strength.
Biotin effect 2: Helps hair growth
Biotin is an important coenzyme involved in protein synthesis and is particularly helpful in the production of keratin , the main protein that maintains hair structure. A sufficient amount of biotin can increase the elasticity of hair and prevent dryness, achieve the effect of strengthening hair and slowing down shedding.
Biotin effect 3: Keep nails strong
Keratin not only contributes to the healthy growth of hair, but is also a material for the outer structure of the human body such as nails and skin. Biotin is a key nutrient for the synthesis of keratin. Sufficient supplementation can improve the strength of nails and prevent nail damage. Fracture and brittleness .
Biotin effect 4: Improve skin and mucous membrane health
Biotin is related to the growth and metabolism of protein, helps maintain the integrity of the skin tissue structure, and improves the health of the skin and mucous membranes. In addition, biotin produces anti-inflammatory substances that help relieve allergy symptoms and reduce the discomfort of eczema or dermatitis.
Biotin effect 5: Maintain neurocognitive function
Biotin is related to maintaining cell energy conversion and normal functioning of nerves. A sufficient amount of biotin, in addition to enabling cells to communicate quickly and effectively, also helps to delay the deterioration of brain cognitive function, enhance memory , and is beneficial to the health of the nervous system and brain.
Biotin Benefit 6: Relieve Multiple Sclerosis
Multiple sclerosis is an autoimmune disease. The body's own immune cells attack the sheaths covering the central nervous system, thereby damaging the nervous system. Biotin can produce substances that protect myelin and maintain normal nerve cells. Metabolism makes the transmission of messages between nerve cells more efficient, thereby slowing down the progression of multiple sclerosis and improving symptoms.
Biotin function 7: Maintain blood sugar stability
Compared with healthy people, the concentration of biotin in the blood of diabetic patients is usually lower. Biotin supplementation can improve glucose metabolism and utilization, enhance insulin sensitivity, and is beneficial to blood sugar control . Some studies have pointed out that the simultaneous use of biotin and chromium can effectively improve blood sugar levels in diabetic patients .
3. who has an increased need for biotin?
There are certain groups of people who have an increased need for biotin. These include:
Pregnant and breastfeeding women: Pregnant and breastfeeding women need more biotin to support the health of the unborn or newborn baby. Adequate biotin intake during pregnancy may help reduce the risk of birth defects.
People with liver or kidney disease: People with liver or kidney disease may have an increased need for biotin because their bodies may have difficulty absorbing or processing biotin from the diet.
People with alopecia: Alopecia is a condition that causes hair loss. Biotin is important for hair health and may help reduce hair loss.
People taking certain medications: Some medications, such as anticonvulsants and antibiotics, can affect biotin levels in the body. People taking such medications may have an increased need for biotin.
Vegetarians and Vegans: Vegetarians and vegans may have an increased need for biotin because meat, dairy products and eggs are some of the best natural sources of biotin. People who avoid these foods should make sure they get enough biotin from other sources.
When should you take biotin?
After understanding the daily intake, food sources and safety of biotin, the next step is to explain the precautions for supplementing biotin. Only by eating it correctly can the nutrients have the best effect.
Biotin is recommended to be consumed after meals:
Biotin is a water-soluble nutrient that can be absorbed by the body without the assistance of fat, so it can be consumed before or after a meal. However, biotin has the effect of promoting nutrient metabolism and helping energy production, so it is more effective when consumed after meals.
In addition, since everyone’s physique is different, if taking biotin before going to bed is likely to affect sleep, it is recommended to take it after breakfast or lunch.
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