5 types of food a day

Biotin is a vitamin that belongs to the B complex group of vitamins. Sometimes, this biotin is also referred to as vitamin H or B7. Like other B vitamins, biotin helps your body convert food into energy. If your body has a healthy amount of biotin, you probably have shiny hair, glowing skin, and strong nails.

Apart from health, biotin is also important for pregnancy. Biotin is able to help the liver function properly and healthily. Apart from being produced through supplements, it turns out that biotin can also be obtained through healthy foods that you can eat every day. What foods contain biotin that must be consumed?

A wide variety of food sources contain biotin

1. Egg yolk

In chicken egg yolk, it actually contains a certain amount of biotin in it. Egg yolks should be cooked before consumption, although heat can reduce the amount of biotin in them. Because the biotin function is important in the development of chicken embryos, you can use egg yolks as a food containing biotin that is easily available.

2. Nuts

Almonds that are raw, salted, or roasted are equally high in biotin. Apart from almonds, other nuts and legumes also contain biotin levels.

By diligently consuming types of nuts such as soybeans, peanuts, green beans, walnuts, and almonds, this can provide you with sufficient protein, vitamin E, and biotin intake for the body.

3. Cheese

Most dairy products generally contain a certain amount of biotin in them. Gorgonzola or blue cheese and Camembert cheese are among the types of cheese that contain the most biotin according to a study that examined the biotin content of 23 types of cheese.

4. Sweet potatoes

Sweet potatoes contain some of the highest biotin content found in vegetables. Since sweet potatoes also contain beta carotene, this is great for those of you who want to beautify and care for your skin from within. You can eat sweet potatoes by roasting or roasting so that the biotin content in them doesn't decrease much.

5. Meat or animal organs

Chicken or beef liver is high in biotin, about 27 to 35 micrograms of biotin in 3 ounces of cooked liver. Biotin can also be found in fish such as salmon and sardines. Salmon, cooked by boiling, usually has 4 to 5 micrograms of biotin per 3-ounce measure.

Things to watch out for when taking additional biotin supplements

It should be noted, when you take additional biotin supplements, there are some risks that you should be aware of that could interfere with certain medications. If you have epileptic problems or seizures, ask your doctor whether you can take extra biotin or not. The reason is, the combination of seizure drugs and additional biotin can be a serious risk to health.

Then, if you are breastfeeding or pregnant, you may already be getting extra biotin doses that are high in your prenatal vitamins. Avoid taking extra biotin unless your doctor recommends you. It should be noted, too, that biotin is a water-soluble vitamin. Which means that your body cannot store more biotin in the body for a long time.

Then, taking B vitamins late and at night can disrupt your sleep cycle, so be careful when you take B vitamin supplements. This biotin vitamin is best taken in the morning to increase the energy in your body.