A biotin deficiency doesn’t occur very often, but not getting enough can leave your hair and skin in less than optimal condition. Getting enough biotin can also mean an increased metabolism, balanced blood glucose levels, and is simply one of the B Vitamins that you don’t want to be without for too long. Luckily it’s pretty easy to stay topped up on it, and very rarely will the average person run a shortage.
Mushrooms are a healthy food overall, but if you’re concerned about your Biotin levels, you may want to be sure to include mushrooms in your cooking, or gravitate more towards menu items that include them. In addition to being a good source of Biotin, they bring with them a mix of healthy nutrients and minerals, and shouldn’t be overlooked as a healthy food. Try different types of mushrooms to see which you like best. Serving Size (100 grams), 38 calories, 19% RDA of Iron.
Tuna is rich in Biotin, and also has plenty of other health benefits that make it worth adding to your diet a few times a week. You don’t want to consume too much of it, as many health experts say the mercury it contains can become a problem with frequent consumption. It’s a great source of protein and omega-3s as well so it does a lot for your body and your overall health goals. Serving Size (100 grams),184 calories, full day’s supply of Vitamin B12.
Not only is turkey a great way to get protein to help build lean muscle, it’s a source of Biotin and is one reason why most Americans do not run a Biotin deficit. As long as you’re sticking to skinless boneless turkey breast that’s been roasted you’ll be keeping the fat down, making this part of a healthy diet. That’s why you’ll see turkey included on some of the most popular diet plans. Serving Size (100 grams), 104 calories, 18g protein.
Avocados are full of so many vitamins, minerals, and other healthy things like protein and fiber, that it’s no surprise that you can use them for added Biotin. They provide a good portion of healthy fat as well, both monounsaturated and polyunsaturated, so no matter how you use them, in a recipe, on a salad, or on their own, you’re going to get a good boost of nutrition. Serving Size (100 grams), 160 calories, 485mg of potassium.
5. Swiss Chard
Swiss chard often gets overshadowed by other leafy greens like spinach and kale, but it’s every bit as healthy and can help you keep your Biotin levels where you want them. In addition to all of the Vitamin A they provide, they’re also full of fiber, magnesium, and Vitamin C. It’s an all around good-for-you green that you can use in salads and smoothies for better health. Serving Size (100 grams), 19 calories, full day’s supply of Vitamin A.
The debate still goes on as to whether eggs are good for you or not. Some say they are, some say they aren’t, and other go back and forth on the healthiness of the yolk compared to the white. But one thing is certain, and that is that eggs provide you with Biotin, so if you’re looking to up your levels you may want to consider eating them. They also provide protein and other nutrients, as well as cholesterol. Serving Size (100 grams), 155 calories, 13g protein.
Salmon often gets praise for its high levels of protein and omega-3 content, and it’s true that 20% of salmon is all protein. You’ll often see salmon used in sushi rolls, and it is also used as a main dish all by itself, served with a side of asparagus or broccoli as well as basmati rice or quinoa makes a complete meal. Many health experts suggest eating salmon multiple times per week for its anti-inflammatory properties. Serving Size (100 grams), 208 calories, 20g protein.
8. Sunflower Seeds
This snack usually seen being consumed on the baseball diamond is actually a great source of minerals like magnesium, and vitamins like Biotin. Try to eat them raw so that you’re not getting the added fat and calories that come with dry roasted sunflower seeds. Buying organic is also a good idea, since conventional seed farming involves the use of plenty of chemicals. Serving Size (100 grams), 584 calories, 81% RDA of magnesium.
Eating beef liver is not quite the same as eating beef, as it has loads more minerals in it, as well as additional vitamins, depending on the cut. You can be sure that you’re getting a good boost of Biotin when you eat liver. It’s also a rich source of iron and magnesium but perhaps not as readily available as some beef. Visiting a butcher shop may be your best bet. Serving Size (100 grams), 516 calories, 4g total fat.
10. Peanut Butter
If you love the taste of peanut butter you’ll be happy to learn that it’s helping you stay on top of your Biotin needs. It is packed with protein, but can also provide a large number of calories in just a small amount. In his book The Abs Diet, author David Zinczenko lists peanut butter as a superfood and shows how to incorporate it more into a healthy diet, using it as a tasty additive to nutritious smoothies. Serving Size (100 grams), 589 calories, 24g protein.
Cheese usually gets the ax when it comes to diet plans because of its high fat, cholesterol, and sodium content. When used sparingly it can be a good source of Biotin, as well as being high in calcium and Vitamin B12. While it’s best not to overdo it with cheese, it can sometimes be hard to avoid it since it shows up in so many different recipes and menu items. Serving Size (100 grams), 402 calories, full day’s supply of calcium.
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