Our body needs different types of nutrients to function and maintain our internal functions, every nutrient we get from foods is used by the body to do some specific functions, and biotin is one of these nutrients that your body needs in abundance to convert food into energy, as it is a water-soluble vitamin. And you need to eat enough daily because our body does not store it.All the excess amount of biotin in the body is passed through the urine, according to a report by The Times of India.
Functions of biotin
Can or biotin Vitamin B. , Formerly known as a vitamin H Or a coenzyme R Stimulate new cells and accelerate hair and nail growth. Vitamin B is essential and supports eye, liver and brain functions. The body also needs this B vitamin to metabolize a protein known as keratin and fatty acids. Moreover, it can help treat symptoms of depression and schizophrenia.
How much biotin do you need in one day
Biotin deficiency is rare because our bodies require this nutrient in a very small amount and it is also present in a lot of nutrients, so it is not difficult to meet the daily needs of the body, our body needs about 30 micrograms of biotin per day If the requirements of the body are not met, you may experience some effects. Side effects including hair loss, brittle nails, red rashes on the skin and eyes, dry eyes, scaly skin, fatigue, insomnia, and loss of appetite.
Some common sources of biotin
Egg yolk: more than the white part, egg yolks contain a high amount of nutrients. The yellow part that most people ignore due to the high level of cholesterol in the blood is full of all kinds of nutrients that the body needs in one day. The other nutrient: One cooked egg provides 10 micrograms of biotin, which is roughly 33% of the daily value.
Almonds: Almonds are the most biotin-dense food of all. Crunchy and delicious, which are an ideal ingredient for snacks, they are also full of other nutrients such as protein and vitamin E A handful of almonds magnesium contains 1.5 micrograms of biotin in 1/4 cup.
Legumes: Legumes are a delicious and inexpensive source of nutrients. There are different types of legumes available in the market and you can add them all to your diet. Legumes are rich in biotin, fiber, protein and other essential nutrients. Among all of this, peanuts and soy are the two best sources of biotin. 28 grams of peanuts contain about 5 micrograms of biotin and 100 grams of whole soybeans contain 19.3 micrograms of biotin Peanuts are the second most biotin-rich food after almonds..
Organ meats: Organic meats are packed with healthy nutrients. It is a rich source of zinc, iron, protein and other types of vitamins, and there is another benefit to adding organ meats to your diet. Organic meats, especially liver, are full of biotin, because biotin is stored in the liver. 75 grams of cooked beef liver contains approximately 31 micrograms of biotin, cooked chicken liver is a richer source of biotin. 75 grams of cooked chicken liver contains 138 micrograms of biotin.
Sweet potatoes: Sweet potatoes are the best sources of biotin. 125 grams of sweet potato is packed with 2.4 micrograms of biotin and is packed with vitamins, minerals, fiber and carotenoid antioxidants..
Bananas: Bananas are full of fiber, carbohydrates, and micronutrients like B vitamins, copper, and potassium. .
Broccoli: Broccoli is one of the most nutrient-dense vegetables that are loaded with all kinds of essential nutrients that the body needs.