What is Biotin? Benefits and Rich Food Sources Explained

Biotin is a part of the B vitamins family and is also known as vitamin B7 or vitamin H. This essential nutrient is found naturally in some foods and is also available as a dietary supplement.

It helps in the functioning of many enzymes like carboxylases that form a part of crucial metabolic processes like producing fatty acids and glucose. In addition, Biotin helps in several body functions and are crucial for several body parts like hair, nails, and skin.

This piece talks about the various benefits of biotin and food sources and other basics; read on.

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What Are the Health Benefits of Biotin?

Illustrated below are some benefits of biotin:

Maintains Healthy Hair

Wondering what are the benefits of biotin for hair?

Vitamin H stimulates the production of keratin in hair and also increases follicle growth rate. Regularly consuming biotin supports hair health, strengthens hair and also adds shine to it. In addition, the functions of biotin include preventing several issues such as dandruff, scalp itchiness and hair loss.

Maintains Healthy Skin and Nails

The primary benefit of biotin for skin is that it supports the production of fatty acids. This, in turn, helps nourish the skin and helps oil glands to function properly.

Regulates Metabolism Levels

If consumed on a regular basis, this B-complex vitamin helps to improve and regulate the metabolism levels in the body. It is vital for the function and metabolism regulation of the nervous system as well.

Biotin uses carbohydrates, fat, and proteins in the process of metabolism and converts them into the desired form of energy.

Protects the Heart

A significant benefit of biotin is to protect the heart from possible issues. Regularly consuming this water-soluble vitamin in adequate amounts helps stimulate blood flow inside the heart. This, in turn, prevents the heart from several common problems. Vitamin H also helps in increasing the high-density lipoprotein and lowering the low-density lipoprotein that reduces heart risks.

Promotes Brain Function

Vitamin H is required for the brain to function effectively. Biotin is responsible for forming the myelin sheath, which is a fatty substance necessary to protect the brain from several problems. It also helps to regulate the normal functioning of the brain.

Boosts Immunity Power

Wondering ‘how is biotin good for boosting immunity?

A deficiency in levels of biotin poses several risks and problems to the immunity system. Foods rich in biotin are necessary for the generation of white blood cells that are responsible for boosting the body’s immunity power.

Reduces Blood Sugar Levels and Controls Diabetes

Vitamin H helps to reduce blood sugar levels by increasing insulin production and also by enhancing the levels of glucose in the body. Biotin also proves to be effective in controlling Type-2 diabetes.

Helps During Pregnancy and Breastfeeding

Wondering ‘what is biotin used for?’

Read through!

Biotin plays a vital role during pregnancy and breastfeeding. Regularly consuming vitamin B7 foods proves beneficial for the mother and the newborn during this time.

Suppresses Inflammation and Alleviates Allergic Disorders

Due to its anti-inflammatory properties, there are huge benefits of biotin for issues like inflammation and allergic disorders.

The anti-allergic and anti-inflammatory properties of vitamin B7 minimise the issues and problems of inflammation. The benefits of biotin also include its properties to prevent the re-occurrence of inflammation and allergies by targeting the root cause of the issue.

Repairs Muscles and Tissues

One of the best benefits of biotin is that it helps repair the different affected muscles and tissues so that they perform their functions normally.

The anti-inflammatory, anti-allergic and anti-bacterial properties of biotin helps prevent the growth of problems in muscles and tissues, thereby repairing them in an instant.

Treats Multiple Sclerosis

Biotin also proves to be helpful in treating multiple sclerosis problems. The anti-bacterial and anti-inflammatory problems of vitamin H prove to be beneficial against the problems of sclerosis in the body.

Helps in Weight Loss

Biotin is an effective ingredient that aids in weight loss and can help provide desired results in an instant.

Now that you know all about the benefits of biotin, let’s proceed to find some natural sources of this vitamin.

What Are the Top Natural Food Sources of Biotin?

Consuming a varied diet can provide adequate amounts of biotin that most individuals require. Plus, individuals do not need to consume supplements if they include some specific foods rich in this vitamin.

Given below are some of the best food sources of biotin:

1. Egg Yolks

Eggs contain B vitamins along with iron and protein. In addition, the egg yolk is an excellent source of biotin. One whole, cooked egg offers 10 micrograms of vitamin H - roughly 33% of the daily value (DV).

However, individuals must note that egg whites contain a protein known as avidin that can interfere negatively with biotin absorption if consumed in the raw form. Therefore, they must ensure to cook eggs thoroughly.

2. Legumes

Individuals looking for “natural sources of biotin for nails” must note that a majority of the legumes are good sources of biotin, with soybeans and peanuts being the two richest sources. A 28 gram serving of roasted peanuts contains around 5 micrograms of biotin – 17% of the DV. On the other hand, a 100 gram serving of whole soybeans comprises 19.3 micrograms of biotin - 64% of the DV.

Some other legume sources are beans, lentils, and peas, which contain fibre, micronutrients, and proteins.

3. Sweet Potatoes

One of the best vegetable sources of vitamin H, a 125 gram serving of cooked sweet potatoes contains 2.4 micrograms of biotin, which is 8% of the DV. Individuals wondering ‘which biotin rich foods help in hair growth’ must note that besides biotin, sweet potatoes also contain essential minerals, vitamins, carotenoid antioxidants, and fibre.

4. Nuts and Seeds

Most seeds and nuts, especially sunflower seeds and almonds are rich sources of biotin. A 20 gram serving of roasted sunflower seeds contains 2.6 micrograms of vitamin H, which is 10% of the DV. On the other hand, a 30 gram serving of roasted almonds is composed of 1.5 micrograms of biotin – 5% of the DV.

Besides these, seeds and nuts also contain proteins, fibre, and unsaturated fat.

5. Liver

Organ meats such as the liver are one of the best sources of biotin, and this is quite evident given that the liver stores this vitamin. A 75 gram serving of cooked beef liver contains approximately 31 micrograms of biotin. Cooked chicken liver is composed of even more quantity of vitamin H - 138 micrograms in a 75 gram serving.

Now that the various benefits of biotin are clear from the information mentioned above, individuals must take steps to consume adequate amounts of this vitamin so that a deficiency does not occur.

Frequently Asked Questions

All

How much biotin should pregnant women take?

As per the Institute of Medicine, adequate intake (AI) of biotin for pregnant women is 30 mcg/day.

What are the symptoms of biotin deficiency?

The various symptoms of biotin deficiency include thinning of hair, red, scaly rash especially around the mouth, nose and eyes, brittle nails, dry skin, numbness and tingling of arms and legs, conjunctivitis, depression, exhaustion, and hallucinations.