Top 10 healthy biotin-rich foods, did you know?

Biotin, also known as vitamin B7, is responsible for maintaining skin, hair, and nail health and supporting immunity. At the same time, biotin also supports brain function, so biotin is important for our health.

To avoid this vitamin deficiency, let’s explore 10 biotin-rich foods that are good for health with Tnhelearning.edu.vn!

Egg

In 100g of egg yolk contains up to 45.9 ug of biotin

The biotin content in egg yolk is very abundant . Adding eggs to the menu will help you avoid this vitamin deficiency. In 100g of egg yolk contains up to 45.9 ug of biotin , cook eggs for the body to absorb the most nutrients!

Liver

In 74g of cooked chicken liver, there are 138ug of biotin

In 74g of cooked chicken liver, there is 138ug of biotin . In addition, you can add pork liver, beef liver, which are very good for the body, helping to add protein, iron, copper, vitamin A and vitamin B12.

Nuts and seeds

Nuts are high in biotin

Besides fiber, protein and good fats, nuts are high in biotin , meeting the body’s needs.

Specifically, in 30g of almonds contains 1.32ug of biotin and 31g of sunflower seeds contain 2.42ug of biotin.

Banana

In 103g fresh banana contains 0.14ug biotin

Eat bananas regularly to provide the necessary nutrients for the body! In 103g fresh banana contains 0.14ug biotin , in addition to many good nutrients such as fiber, potassium, …

Salmon

Salmon is also one of the foods rich in biotin

Salmon is famous for its remarkable supply of omega 3 fatty acids. Besides, salmon is also one of the foods rich in biotin that is beneficial for health. Specifically, in 63g salmon contains 3.69ug biotin.

Mushroom

In 120g canned mushrooms contain 2.59ug biotin

Did you know, in 120g of canned mushrooms contain 2.59ug of biotin . According to scientific studies, biotin present in mushrooms helps them avoid predators and parasites.

Besides, mushrooms are also a food rich in protein, fiber and selenium.

Spinach

Biotin rich spinach

Spinach is considered one of the most nutritious vegetables. Spinach is high in protein, vitamin A, vitamin C, iron, fiber, and biotin . Specifically, in 83g spinach contains 0.58ug biotin.

Sweet potato

Sweet potatoes provide very good biotin

You can add sweet potatoes to your daily diet, you can make sweet potatoes into many different delicious dishes. Besides abundant biotin content , sweet potatoes also contain many other vitamins and minerals such as vitamin A, calcium, vitamin C, magnesium, …

Broccoli

In 113g fresh broccoli contains 1.07ug biotin

In 113g fresh broccoli contains 1.07ug biotin . Broccoli can be cooked into many delicious, nutritious dishes such as stir-fry, soup, soup or grill. Don’t miss out on this nutrient-dense food!

Strawberry

In 111g fresh strawberries contain 1.67ug biotin

Strawberries are one of the nutritious and healthy fruits. Strawberries are rich in manganese, vitamin C, folate, biotin and potassium. In particular, in 111g of fresh strawberries contains 1.67ug of biotin.

Above are 10 healthy biotin-rich foods that Tnhelearning.edu.vn has synthesized. Hope this article has provided you with a lot of information about this vitamin!

Source: Vinmec

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