Biotin is a water-soluble vitamin that is essential for many bodily functions. It is also known as vitamin B7 or vitamin H. It is necessary for having healthy skin, hair, and nails. It helps to strengthen hair and nails, and may improve skin appearance. It is also involved in carbohydrate, fat, and protein metabolism. It aids in the conversion of food into energy that the body can use. Biotin helps to maintain healthy nerve cells and can improve cognitive function, as well as help to regulate blood sugar levels by improving insulin sensitivity. This could be especially beneficial for diabetics.

Biotin is beneficial to pregnant women because it promotes foetal growth and development. It may also help to support thyroid function, which is important for regulating metabolism and energy levels.

What are the symptoms of biotin deficiency?

Biotin deficiency is uncommon, but it can occur in people who eat a low-biotin diet, have genetic disorders that affect biotin metabolism, or take medications that interfere with biotin absorption. The following are some of the most common symptoms of biotin deficiency:

Hair thinning or loss

Nails that are brittle or ridged

Dermatitis or a skin rash

Conjunctivitis (inflammation of the eye)

Depression, lethargy, hallucinations, and numbness and tingling in the extremities are all neurological symptoms.

Seizures can occur in severe cases.

It should be noted that these symptoms can also be caused by other factors, so it is critical to consult a healthcare professional for proper diagnosis and treatment in order to avoid a biotin deficiency.

Foods With Biotin

While biotin supplements are available, most people can get enough by having a varied diet. Biotin is a vitamin that is found in an array of foods, including:

1. Egg yolks: Eggs are full of B vitamins, protein, iron, and phosphorus. The yolk is particularly high in biotin. Eggs can be hard-boiled, scrambled, or used to make baked goods like muffins or waffles.
2. Legumes: Legumes such as peas, beans, and lentils are high in protein, fibre, and numerous micronutrients. Some of the richest sources of biotin in this category are peanuts and soybeans. Legumes are commonly boiled and used as a base for entrées and salads, as well as in stir-fries and baked dishes.
3. Nuts and seeds: Nuts and seeds are indeed a good source of fibre, unsaturated fat, and protein. Most also provide biotin, but the amount tends to vary by type. Nuts and seeds can be eaten raw, in salads, in pasta dishes and stir-fries, as well as blended into homemade nut or seed butters.
4. Liver: Biotin levels are high in certain organ meats, particularly liver. This makes sense biologically, as most of your body’s biotin is stored in your liver. Some people like to fry liver with onions, mince it into homemade burger patties, or chop it and cook it to top pasta dishes.
5. Sweet potatoes: Sweet potatoes are high in vitamins, minerals, fibre, and carotenoid antioxidants. They’re also one of the best sources of biotin in vegetables. Bake or microwave sweet potatoes until soft. They can also be peeled, boiled, and mashed, or added to homemade veggie burger patties. 
6. Mushrooms: Mushrooms are nutrient-dense fungi that provide numerous health benefits, including plenty of biotin. In fact, their high biotin content protects them in the wild from parasites and predators. Fresh mushrooms can be stuffed and baked, sautéed, or added to salads, while canned mushrooms go well over noodles, atop homemade pizzas, and in sauces and gravies.
7. Bananas: Bananas are considered to be among the most popular fruits all over the world. They’re high in fibre, carbohydrates, and micronutrients such as B vitamins, copper, and potassium. They’re typically eaten on their own, but they can also be added to smoothies, spread with nut butter, or frozen to make nondairy ice cream.
8. Broccoli is high in fibre, calcium, and vitamins A and C, making it one of the most nutrient-dense vegetables. Raw with hummus or dip, steamed, caramelised with olive oil and seasoning, combined into soups, or sautéed and added to pastas and casseroles are all delicious ways to eat it.
9. Yeast: Both nutritional yeast and brewer’s yeast contain biotin, but the amounts vary depending on the brand. Brewer’s yeast, also known as dry active yeast, is used to leaven bread and brew beer. Nutritional yeast, on the other hand, is an inactive yeast that is commonly used to make nondairy cheese. Both nutritional yeast and active dry yeast, which are used as food flavouring and in baking, are good sources of biotin.
10. Avocados: Avocados are well-known for their high levels of folate and unsaturated fats, but they are also high in biotin. Avocados can be eaten raw, mashed on toast, blended into guacamole, or sliced to top salads, taco soup, and burritos.

Several processed foods, including breads and cereals, are additionally fortified with biotin. It is important to note, however, that cooking, processing, and storage can all have an impact on the biotin content of foods. To ensure that you are getting enough biotin from your diet, it is best to consume a variety of biotin-rich whole foods.

FAQS:

Does biotin affect hair growth?

Biotin is essential for maintaining healthy hair, skin, and nails. It strengthens hair and nails and may improve skin appearance. Some people believe that biotin supplements can promote hair growth by increasing keratin production, which is a protein that makes up the structure of hair. While there is some anecdotal evidence to back up this claim, more scientific research is needed to determine the efficacy of biotin supplements in promoting hair growth in people who do not have a biotin deficiency.

Which juice contain biotin?

In general, juices don’t really contain significant amounts of biotin. Some fruit juices, however, may contain trace amounts of biotin.  Tomato juice contains approximately 0.5 micrograms of biotin per cup while carrot juice and orange juice contain approximately 0.1 micrograms of biotin per cup.

While these amounts are small, consuming these juices as part of a balanced diet can help you get more biotin. Tthere are also some biotin-rich fruits and vegetables like sweet potatoes, spinach, and avocados that can be juiced. However, remember that whole fruits and vegetables are preferable to juices because they contain more fibre and other important nutrients that are often lost during the juicing process.

Should I eat biotin for hair loss?

Biotin is required for the synthesis of keratin, a protein that forms the structure of hair, skin, and nails. While biotin may be beneficial for some people, it is not a guaranteed treatment for hair loss and may not be the most effective option. If you are experiencing hair loss, consult with your doctor or a dermatologist to find out the root cause of your problem and the best treatment option for you.

What causes biotin deficiency?

Biotin deficiency is uncommon, but it can occur in some people. Inadequate dietary intake, gastrointestinal disorders such as inflammatory bowel disease (IBD) and celiac disease, prolonged use of antibiotics, medications such as anticonvulsants, and rare genetic conditions such as biotinidase deficiency are all common causes of biotin deficiency.