What Is Biotin? Benefits, Foods & More
Nowadays every next person around you is facing problems like hair fall, brittle nails, and dry skin.
However, have you ever heard about the benefits of Biotin? Yes, many researchers in the past few years have mentioned about the health benefits of biotin.
If you are unaware of the same, worry not, in this blog we have brought you the details on what is biotin, it’s benefits, types of biotin rich foods and much more. Keep on reading to know more about this super vitamin.
What Is Biotin?
Biotin, also called Vitamin B7 or Vitamin H, is a water-soluble vitamin that plays a crucial role in various functions of the human body.
The term Biotin comes from the Greek word Biotos which means ‘life-giving’. Biotin benefits in breaking down food into energy.
Our body does not store this B-complex Vitamin and we consume it to maintain a healthy body. (1) It is suggested to get a daily value for biotin of around 30 mcg per day. (2)
What Are Biotin Rich Foods?
Dietary biotin can be obtained from both plant and animal-based food sources. Let’s explore some of the biotin rich foods.
1. Sweet Potatoes
Sweet potatoes are rich in fibre, antioxidant carotenoids, vitamins and minerals. The amount of biotin in a 1/2-cup (125-gram) portion of cooked sweet potatoes is 2.4 mcg or 8% of the Daily Value (DV). (3)
2. Mushrooms
Being nutrient-rich fungi, mushrooms provide several health advantages. In the environment, their high biotin content shields them from parasites and predators.
In about 120 grams (20 caps) of the button, canned mushrooms, the amount of biotin is 2.6 micrograms or 10% of the Daily Value. Fresh and Chopped button mushrooms provide 5.6 mcg or 19% of the DV in a 1-cup (70-gram) portion.
3. Bananas
Bananas come with carbohydrates, fibre and micronutrients like potassium, copper and B vitamins. Additionally, one small banana of 105 grams contains about 0.2 mcg of Biotin or 1% of the Daily Value. (4)
4. Broccoli
With its high content of fibre, calcium, and vitamins A and C, broccoli is one of the vegetables with the highest nutritional density. One percentage of DV of Biotin and 0.4 mcg is found in just 45 grams (1/2 cup) of chopped and raw broccoli. (5)
What Are The Top Biotin Benefits?
1. On Health
Proteins, lipids and carbohydrates are all metabolised with the help of biotin. (6) It assists in transforming these nutrients into energy used by the human body.
The creation of neurotransmitters depends on biotin, which supports healthy neurological function.
One of the major Biotin advantages is that it helps in the growth of embryo during pregnancy.
2. For Hair and Nails
Biotin helps in the synthesis and oxidation of lipids and the development of skin, nails, and hair.
As the hair follicles receive the oxygen and nutrients they require, biotin helps to strengthen hair and prevents hair fall problems.
3. Repair & Growth Of Muscles
Biotin is available in different supplements. Biotin supplement benefits in a number of ways to support the growth and repair of muscles.
It is studied that biotin also helps in managing the symptoms of diabetes. (7)
4. Helps In Dealing With Dry Skin
Biotin is a key element of Keratin which is a protein that makes up the structure of hair, skin, and nails. (8) The biotin supplements also help in the treatment of dry skin conditions or dermatitis.
The deficiency of Biotin may cause skin rashes, hair loss and brittle nails.
Summarised Thought
In a nutshell, biotin supplementation can be beneficial in addressing health deficiencies related to nails, skin, and hair.
Biotin is generally considered safe when taken at recommended levels. What's Up Wellness brings you beauty gummies infused with the goodness of Biotin that will take care of your skin, hair, and nail health.
Visit our site to maintain your proper hair, nails and skin for a better look.
- https://pubmed.ncbi.nlm.nih.gov/35933667/#:~:text=B%20vitamins%20are%20a%20group,leafy%20green%20vegetables%2C%20and%20beans.
- https://pubmed.ncbi.nlm.nih.gov/31613531/#:~:text=The%20Food%20and%20Nutrition%20Board,in%20a%20normal%20balanced%20diet.
- https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h12
- https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h12
- https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h12
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726758/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659605/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/