Nutrition is a complex puzzle that human beings are still learning more about with each passing year.
Most people know that vitamin and mineral intake are important, but not all vitamins receive the same attention when it comes to including them into the diet for their health giving properties.
One of the most rarely discussed vitamins is Vitamin H, also known as Vitamin B7.
Calling it by these names in discussions with a friend may elicit blank stares, but calling it by its more widely known name, Biotin, is likely to conjure up images of haircare products and supplements for women who want healthier hair, skin and nails.
Biotin is known for these properties, along with another property that most people aren’t aware of which simply and easily explains why it is so valuable.
Biotin Helps the Body Turn Food Into Energy
Biotin is a water soluble vitamin that is known about nutrition scientists for its ability to help the human body turn food into energy.
This helps fight fatigue, while also repairing crucial building blocks within the human body.
The body does not store Biotin, so your stores must be replenished consistently as time goes on, unlike other vitamins and nutrients that can be produced in other ways.
The average daily value of Biotin is around 30 mcg (micrograms) per day.
Many supplements that contain Biotin have much higher amounts, however, such as this popular collagen supplement which contains a whopping 10,000 mcg, or 33,333% of the daily value.
Biotin supplements often contain more Biotin than the recommended daily value because the body only stores as much biotin as it needs, according to Registered Dietitian Jessica Bippen.
According to Bippen, there is no evidence of high levels of Biotin causing toxicity, which is why Biotin supplements often contain such high amounts.
She adds that studies show people with a Biotin deficiency can improve hair growth by supplementing with it over time.
Biotin helps rebuild the protein that helps regrow healthy hair.
Signs of Biotin Deficiency Include the Following:
- Thinning hair and hair loss on all areas of the body
- Brittle or damaged nails
- Scaly red rashes around the eyes, nose and mouth
Biotin is not just for hair, skin and nails, either.
A deficiency in biotin may also cause:
- Hallucinations
- Dry eyes
- Loss of appetite
- Lethargy/Fatigue
- Insomnia
- Dry, Scaly skin
- Tingling of the extremities
The Top Ten Food Sources of Biotin to Add to Your Diet
Biotin is readily found in many widely consumed foods, sometimes in the parts of the food that doctors tell us not to consume (especially in regards to the number one food on this list).
1. Egg Yolks- One yolk can provide up to 33% of the daily value of biotin or more. The yolk is rich in several B vitamins and minerals, especially organic, pasture and regeneratively raised eggs.
2. Legumes- Peanuts and soybeans are among the foods highest in biotin in this category according to Healthline.com.
One ounce of roasted peanuts (preferably organic like these ones) contains nearly 20% of the daily value of biotin.
A total of 60% of the daily value can be found in a 3/4 cup serving of whole soybeans.
Since most soybeans are GMO and heavily sprayed by pesticides in the United States, it is important to buy organic soybeans if you do choose to eat them.
3. Nuts and Seeds- Almonds and sunflower seeds are among the best sources of biotin in this category, providing about 5 to 10% of the daily value per serving.
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4. Liver- Organ meats like liver are overlooked because of the taste, but they are great sources of biotin.
Just three ounces of cooked liver can provide over 100% of the daily value of Biotin according to Healthline.com.
If you can’t cook your own liver or other organ meats you can get them in a supplement like the one from Paleo Valley, which is pasture-raised and organic.
5. Sweet Potatoes- A half-cup of this Thanksgiving favorite contains 8% of the daily value of Biotin.
They are also packed full of vitamins, fiber, minerals and antioxidants.
Orange sweet potatoes are great for overall health, while purple sweet potatoes and purple sweet potato powder are also rich in many nutrients.
6. Mushrooms- A 20-cap or one cup serving of button mushrooms can contain up to 20% or more of the daily value of Biotin, making them an invaluable source.
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7. Salmon- Three ounces of salmon contains 17 percent or more of the daily value of Biotin according to a National Institutes of Health facts sheet for professionals.
8. Pork Chop, cooked- Pork is generally regarded as an unhealthy meat in comparison with others due to risk of parasite exposure, especially if it is not properly cooked.
It is a good source of Biotin, however, containing 13 percent of the daily value in just three ounces.
9. Ground Beef- Similar to pork in its Biotin content but widely regarded as healthier. Three ounces of ground beef contains 13 percent of the daily value of Biotin according to the NIH.
Grass-fed, regeneratively raised benefit generally contains more nutrients including minerals and Omega-3 fatty acids.
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10. Nutritional Yeast- A favorite among raw food chefs and vegans as a substitute for the flavor of cheese, nutritional yeast has a unique flavor and is packed with nutrients including Biotin.
Just two tablespoons of nutritional yeast may contain up to 69% of the daily value of Biotin.
Purchase nutritional yeast online here
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About Nick Meyer
