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To maintain the health of the skin, eyes and liver .. 7 foods rich in biotin

What is biotin?


Nutritionist Amy Shapiro said that the biotin vitamin, also known as vitamin B7, biotin plays a role in converting food into energy in the body, it plays an important role in maintaining the health of your skin, hair, eyes, liver and nervous system, and getting enough of these Nutrient during pregnancy becomes more important as it plays a role in embryonic development.


The average adult needs 30 micrograms of biotin per day. Pregnant or breastfeeding women need 35 micrograms. These are the basic daily levels.


Foods rich in biotin: 1. yolk:


Egg yolks are full of biotin. The average cooked egg yolk contains about 10 micrograms of biotin, which equates to about 33% of the recommended daily intake of biotin for the average adult.


2 nuts:


Some nuts contain biotin, including almonds, walnuts, and peanuts.


3. Organ meats:



One 3-ounce serving of beef liver contains 103% of the amount of biotin you need daily.


4. Sweet potatoes:



Sweet potatoes are a staple vegetable for many reasons. They are full of beta-carotene, potassium, iron, vitamin B6, fiber, and of course, biotin.


5. Bananas:



Bananas also contain biotin. While they may not have as much biotin as their other counterparts like organ meats and nut butters, the benefits of this fruit go beyond the biotin content.


6. Broccoli:



Vegetables do not contain a high amount of biotin, but as part of a larger, stronger diet, it certainly has many benefits.




7. Salmon:



Did you know that one 3-ounce serving of canned pink salmon contains 17% of the daily recommended value of biotin?

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