Biotin, also known as vitamin B7, B8, or vitamin H, is an essential substance for the proper functioning of the body. It allows the proper metabolism of fats, carbohydrates, and amino acids and keeps hair cells in good condition: skin and nails. In addition, this vitamin is highly recommended for people who have diabetes for its action of converting glucose into energy and helping to control blood sugar levels.
Biotin, part of the B complex, can be found today in various supplements to prevent hair loss and stimulate hair growth. However, one way to maintain optimal vitamin B7 in the body is by adding foods richer in biotin to our diet. Do you want to know what they are? Keep reading this FastlyHealarticle carefully, where we will also inform you about the properties of this vitamin.
Table of Contents
Biotin is a vitamin that is involved in various body processes, and for this reason, the body needs to function correctly. What are the health benefits of biotin? Get to know them below:
- Biotin stimulates hemoglobin production, a substance responsible for transporting red blood cells and, therefore, oxygen. When people have low hemoglobin, they often have some form of anemia.
- Biotin helps stop hair loss and promotes the growth of more robust and shinier strands. For this reason, it is now common to find shampoos that contain biotin.
- It helps promote healthy skin and nail cells, keeping the epidermis fresh and hydrated and nails strong and long.
- It helps keep blood sugar regulated by transforming glucose into energy.
- It helps fix carbon dioxide in the body thanks to its contribution of essential fatty acids that the body does not produce.
- Improves skin diseases such as seborrheic dermatitis.
- Metabolize fats and carbohydrates.
Vitamin B7 biotin is eliminated from the body through sweat and urine. Therefore it is tough for a person to have high levels of this substance. The recommended daily amount is 50 grams, and you can quickly obtain it through diet. Here are the foods richest in biotin.
Fish and meat
Among the meats that contain the most biotin, beef liver stands out, which also contains iron and zinc, minerals that are also essential for the health of the body, especially iron, which helps prevent iron deficiency anemia. However, excessive consumption of this type of meat is not advisable, so it is recommended to eat liver once a week.
Among the fish with more biotin, salmon stands out, which also offers a large amount of vitamins B6, B3, and B12 and omega-3 fatty acids that promote cardiovascular health, help reduce bad cholesterol, prevent problems related to vision, and relieve joint pain Salmon is a powerful antioxidant that offers 4.54 µg of vitamin B per 11 grams.
Chicken eggs stand out among the most decadent foods in biotin since large amounts of this vitamin are concentrated in the yolk. This food is very versatile, but it is always advisable to consume it most healthily: boiled. Eggs represent a great source of protein for the body’s nutrition, so they help prevent conditions such as cataracts and muscle degeneration. In addition, these foods are among the few that contain vitamin D . Each egg contains 8 mg of biotin.
We invite you to read this article by FastlyHealso that you know: How many eggs can you eat a week?
Nuts: peanuts and almonds
There are many health benefits of nuts: they are rich in proteins and omega-six that help promote heart health because it reduces altered levels of bad cholesterol in the blood, stimulates circulation, help to keep blood fluid, strengthen the bones and teeth and stimulate brain well-being. Among the nuts that contain the most biotin, peanuts stand out, which offer 14.72 µg per 1/4 cup, and almonds, which provide 8.60 µg per cup.
Fruits rich in biotin: strawberries and tomato
Among the fruits richest in biotin, strawberries stand out, which also offer vitamin C, a powerful antioxidant that helps reverse the action of free radicals in cells and prevents premature aging since they promote the health and elasticity of the skin. In addition to strawberries, tomatoes are also one of the foods richest in biotin. In addition to vitamin C and vitamin A, it offers 7.29 µg of vitamin H per cup.
Carrots and potatoes
The carrot is one of the best foods for health due to its high content of beta carotenes. This substance is transformed into vitamin A, which exerts an antioxidant action that prevents cellular aging. The carrot is a diuretic and analgesic that prevents vision problems and strengthens nails and hair, thanks to the fact that it contains 6.10 µg of biotin per cup.
Potatoes are delicious, but they also have an anti-inflammatory action that helps reduce puffiness in the bags under the eyes. Furthermore, it is also rich in vitamin B6 and vitamin. Each cup contains eight µg of vitamin B7.
Onions provide many nutrients to the body, as they contain essential amino acids, minerals, fiber, trace elements, essential oils, vitamin E, vitamin C, and other B-complex vitamins and biotin. The onion has a diuretic action, so it is good to consume it to prevent fluid retention. It is also expectorant and antibacterial, making it one of the best home remedies for phlegm in the lungs. One cup of onion contains 7.20 µg of biotin.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.