1. Liver, meat and fish sources of biotin
Proper nutrition and a sufficient amount of vitamins and minerals allow the body to function properly. Among the foods that contain vitamin B8, we find animal proteins. Organ meats are the best dietary source of biotin. Especially beef liver, with 27 to 35 µg of biotin per 85 g. For the same weight, a piece of pork or ground beef contains 4 µg. To prevent biotin deficiency, you can too include fish in your diet: salmon, tuna, sardines, etc.
2. Brewer’s yeast, an excellent food supplement
To strengthen hair and limit hair loss, bet on brewer’s yeast. It is a mushroom with interesting nutritional properties. Brewer’s yeast is rich in B vitamins, including high levels of biotin. 4 grams of yeast contain up to 14 µg of vitamin B8. Brewer’s yeast is commercially available in powder or flake form for sprinkling on dishes. Also is food supplements (capsules, tablets).
3. Eggs, which are rich in nutrients and vitamins
Eggs are also foods that contain excellent amounts of vitamin B8. So, a a large boiled egg provides 13 to 25 µg of biotin. In addition, eggs contain useful substances for the body: lipids, proteins, eight essential amino acids, vitamins and minerals. On the other hand, you need to cook eggs to reap the benefits of biotin. In fact, raw egg whites contain avidin, a substance that binds strongly to biotin and prevents the body from absorbing it. Eating too many raw eggs can even cause vitamin B8 deficiency.
4. Mushrooms: other sources of vitamin B8
Mushrooms are a good source of biotin. According to EFSA (European Food Safety Agency), 100 grams of mushrooms contain 2 µg of vitamin B8. Of course, this contribution is less compared to other products, but you can mix mushrooms into many dishes.
5. Fruits and vegetables: health and biotin
You still doubt that a a diet rich in fruits and vegetables is it good for health? These foods provide many benefits to the body. Plus, they round out your biotin intake. That’s how it is legumes, richer in protein. When it comes to vegetables, avoid cooking them in boiling water. In fact, vitamin B8 is water soluble, it dissolves in boiling water. To limit the loss of vitamins, prefer another cooking method, e.g steaming.
Here is the list the most interesting fruits and vegetables For B8 intake:
6. Vitamin B8 in dairy products and cheeses
Dairy products are particularly good vitamin B8 supplements certain cheeses, like cheddar. A serving of the latter contains about 2 mcg of biotin, while a small glass of milk contains just 0.5 mcg.
7. Biotin intake with seeds and oilseeds
For afternoon tea, forget industrial cakes and prefer a a handful of oilseeds to supplement biotin. About thirty grams of sunflower, almonds, walnuts or peanuts contain up to 2.5 µg of vitamin B8. With these products, your hair, nails and skin will benefit from the benefits of biotin. Oilseeds also offer a good content of essential fatty acidswhich plays an important role in metabolism.
8. Cereals and bread: good carbohydrates and vitamins
The last foods that contain vitamin B8 are grains. All products derived from these foods are also sources of vitamin B8. Thus, a slice of wholemeal bread contains up to 6 µg of biotin. However, the values remain unclear. Indeed, grains, like all plant products, vitamin B8 content varies widely depending on several factors:
- season and place of harvest;
- agricultural practices;
- vitamin analysis method.
Analyzes to determine the amount of biotin in foods are complex and few. Most official data is based on a in 2004 Study of 87 foods. To learn more about your biotin needs, consult your doctor or nutritionist. It can help you change your diet and include foods that contain vitamin B8 in your diet.