5 sources of biotin for Indian women

Vitamin B called biotin aids in the body's process of converting food into energy. It is crucial for the health of the brain, eyes, hair, and skin. Vitamin B7 is also known as vitamin H. Additionally, it could aid liver function. Being a water-soluble vitamin, biotin cannot be stored by the body. You must thus routinely drink it to keep levels at a sufficient level. Even though biotin supplements are available, the majority of people just require different sources of biotin to meet their needs.

Egg whites

B vitamins, protein, iron, and phosphorus are all abundant in eggs. Biotin is very abundant in the yolk. You should always completely boil eggs to lower your chance of getting Salmonella illness and to enhance biotin absorption. Avidin, a protein found in egg whites, can prevent the absorption of biotin if consumed uncooked.

Seeds and nuts

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Nuts and seeds are a wonderful source of protein, unsaturated fat, and fibre. Most also include biotin, however the amount varies depending on the kind. Nuts and seeds can be consumed raw, added to salads, cooked with pasta or stir-fried, or turned into nut and seed butters at home.

Sweet potato

Vitamins, minerals, fibre, and carotenoid antioxidants are abundant in sweet potatoes. In terms of vegetable sources of biotin, they are among the best. To make sweet potatoes tender, they can be microwaved or cooked. They may also be peeled, boiled, and mashed. They can also be included in homemade vegetable burger patties.

Mushrooms

Mushrooms are a nutrient-dense fungus that provide a number of health advantages, including a lot of biotin. In fact, its high biotin concentration protects them in the wild against parasites and predators. Fresh mushrooms may also be stuffed and baked, sautéed, or added to salads, while canned mushrooms go great over noodles, on top of handmade pizzas, and in sauces and gravies.

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Yeast

Brewer's yeast and nutritional yeast both contain biotin, however the levels differ depending on the type. Both nutritional dry yeast and active dry yeast, which are employed in baking and food flavouring, respectively, are excellent sources of biotin.

Your body needs biotin, a water-soluble vitamin B, from diet. Although rare, deficiencies can be prevented by consuming foods high in biotin. Although there are biotin pills on the market, the majority of individuals may obtain all the biotin they require by eating a healthy diet.