Fill Up On These Biotin Foods To Ensure You’re Getting Enough Of This Important Nutrient
Biotin is one of eight B vitamins and also goes by the name of vitamin B7. It’s important for a number of reasons as it plays various functions in the body.
It’s important to include biotin foods in your diet, or safeguard your intake with a supplement, each day. This is because the eight B vitamins are water soluble so they are excreted from the body when we urinate.
Why Do We Need Biotin?
Biotin contributes to the maintenance of normal hair and skin. It also contributes to the normal functioning of the nervous system.
Biotin can be found in small amounts in food.
What Are The Best Food Sources Of Biotin?
Biotin can be found in various foods such as the ones below. Biotin is measured in micrograms (mcg or µg).
- Cooked Beef Liver- 31μg in 75g
- Nutritional Yeast - 21μg per 2 tbsps
- Egg Yolks - 10μg in one whole egg
- Button Mushrooms - 5.6μg per cup
- Legumes (peas, beans, lentils) - roasted peanuts - 5μg in 28g biotin
- Sunflower Seeds - 2.6μg in 20g
- Sweet Potatoes - 2.5μg in 125g
- Avocado - 1.85μg per medium avocado
- Roasted Almonds - 1.5μg in 30g
- Banana - 0.2μg per small banana
- Broccoli - 0.4μg in half a cup
Salads filled with broccoli, sweet potatoes and avocado, sprinkled with sunflower seeds can help maintain levels of biotin. Eggs for breakfast are also a good option whilst bananas make a great biotin-rich snack.
Our Best Supplements For Skin, Hair And Nails
Perfectil Original is a triple active supplement for skin, hair and nails. This supplement contains 20 micronutrients including 45µg of biotin which contributes to normal skin. It also contains zinc, which contributes to normal hair and nails.
Perfectil Max also contains biotin, zinc and selenium as well as a specialist Nutri-dermalTM capsule, targeted at extra support for skin health which contains an extra 105μg of biotin compared to Perfectil Original.
Perfectil Hair contains 28 micronutrients to give hair extra support. This includes 150µg of biotin, as well selenium and zinc.
For greater skin support, Perfectil Skin offers a patented formula. The added Nutri-dermal TM capsule includes 105μg of biotin, Omega-3 fatty acids and Co-enzyme Q10.
Perfectil Hair Crush Gummies are great for those who don’t like taking tablets.
Each gummy provides 21 nutrients including biotin, selenium and zinc as well as copper, which contributes to normal hair pigmentation.
It also includes Amino acids, Grape Seed extract, Horsetail extract and Co-Q10.
Other Supplements Containing Biotin
If you feel that you won’t get enough biotin or other B vitamins through your diet, you might want to consider a supplement such as Ultra Vitamin B Complex. This supplement includes all eight of the essential B vitamins including 25μg of biotin (vitamin B7).
Wellman Gummies provide comprehensive nutritional support for men. Each natural orange flavour chewable gummy is packed with 22 nutrients, including biotin, vitamin B6, vitamin B12 and vitamin B5.
Wellwoman Gummies also provide comprehensive nutritional support for women, with three berry flavoured gummies containing 22 nutrients including 50μg of biotin. They also contain vitamin B6, which contributes to the regulation of hormonal activity. There is also 400µg of folic acid in these gummies. This is important for women of child-bearing age if they are planning a pregnancy.