Biotin rich foods to eat

Biotinreiche Lebensmittel zum Essen

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Table of Contents:

1. foods rich in biotin to eat

2. the functions of biotin in the body

3. who has an increased need for biotin?

4. biotin in the form of dietary supplements

5. conclusion

1. foods rich in biotin to eat

Biotin, also known as vitamin H or vitamin B7, is an important nutrient for the human body. It helps with cell growth and repair, regulating blood sugar, and supporting the nervous system. A deficiency of biotin can lead to skin problems, hair loss and fatigue. To meet the daily requirement of biotin, the German Nutrition Society recommends a daily intake of 30-100 µg.

Foods rich in biotin include:

  • Eggs: One egg contains approximately 10-15 µg of biotin.
  • Nuts and seeds: Specifically, nuts such as almonds and walnuts and seeds such as flaxseed and sesame seeds are high in biotin. A handful of nuts can provide about 2-5 µg of biotin.
  • Dairy products: Milk, cheese, and yogurt are good sources of biotin. A glass of milk contains about 1-2 µg of biotin.
  • Mushrooms: Mushrooms, especially mushrooms, are rich in biotin. One serving of mushrooms can provide about 2-3 µg of biotin.
  • Whole grain products: Whole grain bread and whole grain pasta contain biotin, but in smaller amounts than the foods listed above. One slice of whole grain bread contains about 1-2 µg of biotin.
  • Fruits and green vegetables: fruits such as bananas and avocados and green vegetables such as spinach and broccoli also contain biotin, but in smaller amounts than the above foods.

It is important to note that the amount of biotin in foods varies and that it can be difficult to determine exactly how much biotin to consume on a daily basis. A balanced diet rich in a variety of foods that contain biotin is the best way to meet daily needs. In order to determine the exact biotin value, one should have this determined by a blood test at the doctor of one's confidence.

    2. the functions of biotin in the body

    Biotin has many important functions that contribute to overall health. Here are some of the most important roles that biotin plays in the body:

    Metabolic support: biotin plays an important role in the processing of carbohydrates, fats and proteins in the body. It helps convert sugars into energy, which is important for the overall health of the body and nervous system.

    Skin, hair and nail support: Biotin is essential for skin, hair and nail health. It helps promote the growth of hair and nails and keeps the skin healthy and smooth. A deficiency of biotin can lead to skin problems, hair loss and brittle nails.

    Regulation of blood sugar: Biotin helps regulate blood sugar levels in the body. It works closely with insulin to keep blood sugar levels stable in the body and prevent diabetes. Nervous System Support: Biotin is important for the health of the nervous system. It helps protect and repair nerve cells and contributes to normal nervous system function.

    Thyroid Support: Biotin also plays a role in supporting the thyroid gland and metabolism. It helps regulate the production of thyroid hormones and contributes to overall thyroid health.

    3. who has an increased need for biotin?

    There are certain groups of people who have an increased need for biotin. These include:

    • Pregnant and breastfeeding women: Pregnant and breastfeeding women need more biotin to support the health of the unborn or newborn baby. Adequate biotin intake during pregnancy may help reduce the risk of birth defects.
    • People with liver or kidney disease: People with liver or kidney disease may have an increased need for biotin because their bodies may have difficulty absorbing or processing biotin from the diet.
    • People with alopecia: Alopecia is a condition that causes hair loss. Biotin is important for hair health and may help reduce hair loss.
    • People taking certain medications: Some medications, such as anticonvulsants and antibiotics, can affect biotin levels in the body. People taking such medications may have an increased need for biotin.
    • Vegetarians and Vegans: Vegetarians and vegans may have an increased need for biotin because meat, dairy products and eggs are some of the best natural sources of biotin. People who avoid these foods should make sure they get enough biotin from other sources.

    4. biotin in the form of dietary supplements.

    People who want to increase a biotin level that is too low with a dietary supplement should definitely pay attention to the form of the active ingredient and its origin. Biotin capsules are particularly suitable for increasing biotin levels. They are very well tolerated and are utilized by the body to a high degree. Likewise, the preparation should not contain any chemical additives such as microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.

    Biotin capsules from Vitamineule

    Our recommendation:
    Vitamineule® Biotin Capsules

    In our online store you will find our biotin capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Biotin Capsules contain 10,000 µg of vegetable vitamin B7 per capsule. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee on all products.

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    5. conclusion: biotin-rich foods to eat

    Biotin is an important nutrient for the human body. It helps convert nutrients into energy and is important for hair, skin and nail health. Biotin deficiency can lead to symptoms such as hair loss, skin rashes and brittle nails. It can be obtained through a balanced diet or by taking supplements. However, it is important to always talk to a doctor or nutritionist before choosing a supplement, as too much biotin can also have adverse effects. Overall, biotin is an important nutrient for the health and well-being of the body.

    Further reading:

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