Biotin, also known as vitamin B7, directly participates in the metabolism of fat, carbohydrates and protein in the body. Biotin deficiency can lead to hair breakage, brittle nails, dry skin and prolonged fatigue. Eggs are often mentioned as a common source of biotin, but in fact, many other foods are also rich in this nutrient and easily included in the daily diet.
Rich sources of biotin from animals
Beef liver: Beef liver is one of the most biotin-rich foods. A cooked beef liver of about 85 grams provides 30.8 micrograms of biotin, equivalent to 103% of the recommended daily requirement and many times higher than boiled eggs. In addition to biotin, beef liver is also rich in vitamin A and many other B vitamins, but needs to be used in moderation.
Canned salmon: Canned red salmon soaked in water is a suitable choice for people who prioritize seafood. An 85 gram serving provides about 5 micrograms of biotin, equivalent to 17% of daily needs. Compared to eggs, the amount of biotin is only half, but salmon is rich in protein and omega-3 fatty acids that are beneficial for the heart.
Pork ribs: A serving of 85 grams of cooked pork ribs contains about 3.8 micrograms of biotin, equivalent to 13% of daily needs. Although red meat should be consumed at a moderate level, boneless pork ribs are often considered relatively lean meat, suitable for a balanced diet.
Ground beef (hamburger): Ground beef with a similar portion also provides about 3.8 micrograms of biotin. In addition to biotin, ground beef is an important source of protein, supporting maintaining muscle mass and feeling full for a long time, although it is necessary to pay attention to saturated fat content.
Biotin source from plants is easy to supplement
Sunflower seeds: Sunflower seeds are not only rich in vitamin E but also provide significant biotin. A quarter of a cup of roasted sunflower seeds contains about 2.6 micrograms of biotin, equivalent to 9% of daily needs. This type of seed also supports cardiovascular and immune health.
Sweet potatoes are a food rich in starch but rich in nutrients. Half a cup of cooked sweet potatoes provides about 2.4 micrograms of biotin, equivalent to 8% of recommended needs. In addition, sweet potatoes also contain beta-carotene, potassium, vitamin A and vitamin C.
Almonds are rich in protein, fiber and unsaturated fats. A quarter of a glass of roasted almonds provides about 1.5 micrograms of biotin, equivalent to 5% of daily needs. Almonds are easy to use as raw, roasted or soaked foods, suitable for healthy snacks.
According to Suzanne Fisher, a nutritionist who has registered to practice in the United States, a medical expert in the article, diversifying food sources helps the body absorb biotin more effectively than just relying on one type of food. She emphasized that the recommended amount of biotin for healthy adults is about 30 micrograms per day, which can be achieved through a balanced diet.
In addition, Dr. Walter Willett, a nutritionist and epidemiologist at Harvard T. H. Chan School of Public Health (USA), said: "Biotin deficiency is a rare condition, but poor diet, prolonged diet, or the use of certain medications can affect biotin levels in the body.
The content of biotin in food can vary depending on the processing method or origin. For vegetarians or those who restrict animal products, nutritional supplements and health advice may be suitable choices.
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