Biotin, which corresponds to vitamin B7, is a component of the vitamin B family and is involved in the metabolism of carbohydrates, fats, and amino acids. It plays an important role in the formation of protein tissue in the hair, helping to promote hair and scalp health, and at the same time, it helps in the formation of keratin, which constitutes the tissue of the skin, to prevent aging and dryness of the skin. It also improves the sensitivity of insulin, which is involved in blood sugar control, and helps to prevent diabetes by improving the level of glucokinase that helps maintain normal blood sugar levels. When biotin, which plays such an important role, is deficient in the body, it adversely affects the health of the scalp and hair, exacerbating the symptoms of hair loss, and causing various problems such as dry skin and damage to nails. Biotin is a water-soluble vitamin and cannot be stored in the body, so it is very important to eat a balanced diet of foods rich in biotin to maintain an appropriate level in the body. So today, let’s take a look at some of the foods rich in biotin.
Foods rich in biotin
1. Egg Yolk
Egg yolk is a representative food that is high in biotin. Egg yolk has excellent value as an excellent source of biotin, and it is said that it contains about 10 μg of biotin per 50 g of egg. But egg whites contain a protein called avidin. Raw eggs are known to interfere with the absorption of biotin by this avidin component.
Avocados also belong to a group of foods rich in biotin. Avocado contains at least 1.85 μg based on 200 g of avocado, so you can get various health benefits such as hair and scalp health promotion effect, blood sugar control, which are the main effects of taking biotin. In addition, most of the fatty acids contained in avocado are monounsaturated fatty acids, which increase the HDL level, which is good cholesterol, and effectively prevent various vascular diseases. In addition, essential fatty acids, which are abundant in avocados, are good for skin health, and they are said to have an excellent effect on effectively excreting sodium due to the rich potassium component.
3. Sweet Potato
Sweet potatoes are also known to be an excellent source of biotin. As it is known that 125 g of cooked sweet potato contains about 2.4 μg of biotin, it is said that if you consume sweet potatoes regularly, it helps prevent various deficiency symptoms such as hair damage, dry skin, and damage to nails due to lack of biotin. In addition, sweet potatoes are rich in vitamin C, which can help you recover from fatigue and relieve stress. In addition, the rich dietary fiber in sweet potatoes is excellent in helping to activate intestinal motility, and it is also effective in preventing and improving constipation symptoms.
Broccoli, recognized as an excellent superfood for its balanced content of beneficial nutrients for the body, contains a large amount of biotin. In addition, broccoli is rich in antioxidants such as vitamin C and beta-carotene, which are known to have beneficial effects in preventing aging, adult diseases, and cancer by eliminating free radicals accumulated in our body.
Nuts such as almonds, walnuts and cashews are also rich in biotin. In addition, it is known that various foods such as bananas, salmon, mushrooms, brewer’s yeast, chicken, beef, and seeds contain a large amount of biotin. It is said to be effective.