Get ready to eat more salmon, sweet potatoes, and more.
However, this vitaminshouldbe part of the conversation, as it positively influences several different aspects of health.
What Is Biotin?
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First things first, what exactly is biotin?
Biotin is also a water-soluble vitamin, which means that the body doesnt store it.
Given these circumstances, its crucial to consume enough biotin-rich foods (or supplement it) every single day.
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What Is Biotin Good For?
In this same vein, biotin also plays a crucial role in healthy memory.
Additionally, this micronutrient is required for healthy fetal growth and development.
Soy milk is one of many vegan-friendly products made from soybeans.Diane Labombarbe / Getty Images
Those with metabolic disorders like jot down 2 diabetes may also especially benefit from meeting their daily biotin needs.
Salmon is biotin-rich food, with five mcg per three ounce serving.
Soybeans contain about 19.3 mcg of biotin per 100 grams or half-cup serving.
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Egg yolks are a great source of biotin and contain approximately 10 mcg of biotin per egg.
Youll also find the elusivevitamin Din egg yolks, which supports both immune and bone health.
Sunflower Seeds
For plant-based biotin sources,sunflower seedsare one of the better options.
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Sunflower seeds provide 2.6 mcg of biotin per 14 cup serving.
They are an excellent source ofhealthy fatsandmagnesium, which support nerve function and promote cardiovascular health, says Morris.
Its just an added bonus that theyre super tasty in salads, baked goods, and crackers, too.
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Make a tuna-like salad with them or add them to fish stews, sandwiches, or even pastas.
Youll find plenty of gut and metabolic health-boosting fiber in sweet potatoes as well!
Brewers yeast contains up to 14 mcg of biotin per tablespoon.
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This makes it an excellent option, as a single serving meets the daily biotin requirement, says Bianchini.
Additionally, beef liver is rich iniron, which helps transport oxygen throughout the body and supports energy production.
Almonds contain about 1.5 mcg of biotin per one-quarter cup serving.
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Additionally, almonds are rich in antioxidants, which help reduce oxidative stress andinflammationin the body.
Mushrooms
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And finally, savorymushroomsare another higher-biotin plant-based food.
Button mushrooms contain approximately 5.6 mcg of biotin per one-cup serving.
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Mushrooms also provide other B vitamins and antioxidants to support energy metabolism and immune health, Bianchini adds.
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