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Biotin rich foods
Biotin or vitamin B-7 is a water-soluble vitamin. It is an essential nutrient that helps to transform food into fuel for the body and helps to metabolise carbohydrates, fats and proteins.
Biotin also plays a role in gene regulation and cell marking, and it helps to create healthy hair, nails and skin. It is important for the health of developing foetuses and the liver in pregnant women.
Since biotin is soluble in water, it is not stored in the body. Bioink, however, can be produced by bacteria in the gut as a food supplement or by consuming certain foods.
The remaining quantities of biotin in food are influenced by processing methods. For example, canning reduces biotin levels.
Some foods containing a relatively large amount of bioink are listed below:
One. Livers and other meat
As most biotin is stored in the liver, the consumption of animal liver is one of the easiest ways to increase the amount of biotin in food. The 100-gram dose of cooked beef contains approximately 30 mcg bioink. Other organs, such as kidneys, also contain high levels of bioink.
Other meat contains relatively little bioink, such as organic meat, but it is still a relatively good source of vitamins. For example, a hundred grams of pork contains approximately four mcg bioink.
A hundred grams of meat is approximately the size of a deck of cards.
Egg yolk is another biotin-rich food, one piece of boiled egg. Contains 10 mcg bioink.
To maximise biotin intake, eggs should be cooked immediately before meals. This is because the protein (edible) avidine, which is found in raw egg proteins, binds the bioink and prevents it from being digested by the body. (LAUGHS)Read more about it here)
Cooking separates the bioink from the avidine so that the smaller biotin, taken off, is absorbed more effectively in the digestive tract.
Both beekeepers and nutritious yeasts are a good source of biotin, although their quantity may vary widely.
Beer yeasts are active yeasts used to produce beer and bread, whereas yeasts are inactive and add a cheese or nut flavour to foods.
According to Linus Pauling Institute of the University of Oregon, seven grams (g) contain the amount of bioink between yeast 1,4 and 14 mcg.
Four. Nuts and seeds
The content of biotin varies with the type of nuts or seeds, but both types of food are a good source of vitamins.
All almonds, groundnuts, nuts and pecans contribute to biotin intake, one quarter cup of roasted almonds containing 1,5 mcg, and a quarter cup of roasted sunflower seed containing 2,6 mcg bioink. (quarter cup about fifty grams)
Nuts and seeds also contain other nutrients, including vitamin E, which also improves skin and hair health.
Salmon is a fatty fish rich in protein, omega-3 and other nutrients that contribute to healthy skin and strong hair. It's also a good source of biotin, a 100-gram boiled salmon, 5-mcg bioink.
Milk, cheese and yoghurt all contain different amounts of bioink. A study comparing the 23-variety cheese found that Camembert and blue cheese contain the most bioink.
Although the date of the last study goes back several decades, the National Health Institutions confirm that cheddar cheese contains 0.4 mcg bioink per 30gram, a cup of 2%milk 0.3 mcg and a cup of plain yogurt (approximately 2 dl) 0.2 micrograms.
A whole avocado of 2-6 mcg bioink. avocados are also a rich source of vitamin E.
Eight! Sweet potatoes
Sweet potatoes are one of the highest in the range of bio-ink vegetables. A hundred grams of baked sweet potatoes are approximately 2,4 mcg bioink and contain only 90 calories.
Sweet potatoes are also rich in beta carotene, which is converted into vitamin A by the body, so it is a good choice for those who also want to improve their skin health.
A hundred grams of raw cauliflower gives the body approximately four mcg biotin. The raw cauliflower is simply broken in a bowl until it resembles breadcrumbs, and instead of boiled rice, it is added to lettuce or mixed with cooked grains to make pilaf. (LAUGHS)Here's a great Pilaf recipe.)