Why You Should Take Biotin-Rich Foods Daily?

Why You Should Take Biotin-Rich Foods Daily?

In the times we live in, even the most health-conscious of us could benefit from a little supplementing. Just as Biotin has become an important component of all the foods we eat and a natural way to treat hair loss. Biotin is now also marketed as a component of some weight-loss or energy products. There's no shortage of these types of products on store shelves today and this is due to their promise of curbing the appetite, providing extra energy, and possibly even improving skin and nails.

Table Of Contents

What Is Biotin?

Biotin, also known as vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive, and cardiovascular functions. Vitamin B7 biotin benefits include aiding in energy production, fatty acid synthesis, and the metabolism of carbohydrates and amino acids.

Biotin acts as a coenzyme in the body that's needed for the metabolism of fatty acids, amino acids, and glucose. It plays an important role in the Krebs cycle, which is the process in which energy is released from food.

Biotin also helps you maintain a healthy nervous system and aids in cell growth. This nutrient is naturally present in some foods, added to others, and available as a supplement. Along with other B vitamins, biotin helps turn food into energy. It's often associated with hair, skin, and nail health because a deficiency can lead to brittle nails and even hair loss.

Natural Sources Of Biotin

Biotin can be found in foods like bananas, egg yolks, liver, nuts, mushrooms, and dairy products. The best way to increase your intake of biotin is through your diet or supplements. However, research suggests that most people get enough biotin from their diet.

 Recommended Intakes Of Biotin

Most people get enough biotin in their regular diet. Some evidence suggests that taking a biotin supplement can help strengthen brittle nails, though it's not clear if it helps with hair or skin health.

Regular intake of biotin-rich foods is necessary because it is needed in adequate amounts for gene regulation and metabolism. Since our body can’t store biotins, we need to consume biotin-rich foods daily.

Health Benefits

1. Promotes Healthier Hair And Nails

Biotin plays an important role in the health of your hair, skin, and nails because it plays a major part in the body's keratin infrastructure. Keratin is a type of protein that makes up your hair and nails (and even helps strengthen bones). So if you do not get enough biotin, it may result in thinning hair or even hair loss. Biotin supplements are often used to improve hair strength, skin health, and nail growth.

2. Improves Your Metabolism

Biotin is a necessary B vitamin. It's used by the body to convert food into energy and is important for the metabolism of fats, carbohydrates, and protein.

3. Maintains Healthy Blood Sugar Levels

Biotin might be able to help people with diabetes improve their blood sugar control. A study in the American Journal of Clinical Nutrition found that taking 5 mg of biotin per day could significantly improve blood sugar and insulin levels in people with type 2 diabetes, while a study in Diabetic Medicine found that higher doses of 10 mg per day produced even more benefits. Researchers don't know exactly how biotin helps people with type 2 diabetes, but they theorize that it may reduce the secretion of glucose from the liver and improve the way cells respond to insulin.

4. Helps To Manage Stress

Neurotransmitters like norepinephrine, serotonin, and dopamine are enzymes that are responsible for controlling your mood, sleep, and appetite. When dopamine is released into the body, the natural response would be to feel happy or satisfied. So, if you eat foods that help the body produce more dopamine in the brain, you will feel naturally happy. The best biotin-rich foods provide these important vitamins and minerals that create a balance between neurotransmitters to combat depression and stress.

What Causes Biotin Deficiency?

A biotin deficiency is rare because intestinal bacteria manufacture enough of the vitamin to meet most people's needs.

This deficiency is usually the result of inadequate nutrition. It can also be caused by some medications, including antibiotics and anticonvulsants. Some medical conditions can also affect biotin absorption.

Serious illnesses such as Crohn's disease can impair the body's ability to absorb biotin from food, leading to a deficiency. People who take drugs for heartburn or diabetes may also be at higher risk for a deficiency.

Deficiency may lead to brittle nails, hair loss (alopecia), and a red, scaly rash around the eyes, nose, mouth, and genital area. It can also affect brain development in children.

Homemade Biotin Recipes

The biggest challenges faced by mothers are to make their kids take enough nutrients. The best way you can deal with this is to simply try these homemade recipes.

1. Biotin Powder 

Ingredients

• Quick Oats - 1 cup
• Almonds - 1/3 cup
• Peanuts - 1/3 cup
• Pumpkin Seeds - 1/4 cup
• Sunflower Seeds - 1/4 cup
• Flax Seeds - 1/3 cup
• Desiccated Coconut - 1/4 cup
• Banana Powder - 1/2 cup
• Cocoa Powder - 1/4 cup
• Jaggery Powder - 1/4 cup
• Milk Powder (Optional) - 1/3 cup

Method

1. Dry roast the quick oats, almonds, peanuts, pumpkin seeds, sunflower seeds, flax seeds, and desiccated coconut. 

2. Place all the above dry roasted ingredients on a large plate and allow them to cool.

3. Grind them into powder.

4. Then add the banana powder, cocoa powder, and jaggery powder, one by one to the ground mixture and mix well.

5. Finally add the milk powder and grind and mix.

6. Store the powdered mixture in an air-tight container.

Add 3-4 tbsp of biotin powder to plain water or milk at room temperature and blend well.

Biotin shake is ready!

2. Biotin-rich Laddoo

Ingredients

• Dry Roasted Peanuts - 3/4 cup
• Dry Roasted Almonds - 3/4 cup
• Sunflower Seeds (dry roasted & salted) - 2.5 tbs
• Desiccated Coconut (optional) - 3 tbs
• Dates Paste - approx 7-8
• Cardamom Powder (for flavor) - 3

Method

1. Heat the pan and dry roast peanuts, almonds.

2. Add roasted & salted sunflower seeds. 

3. Add desiccated coconut (optional) and mix it.

4. Grind all the above ingredients into a fine powder and transfer in a mixing bowl.

5. For sweetness add dates paste. If you don’t prefer dates, you can even add jaggery.

6. Add 3 cardamom powder (for flavor) and mix it well.

7. Take some mixture and roll them with your hands giving it a round shape.

Enjoy these Super Healthy & Nutritious Biotin Laddoos. 

Take Away

The more you learn about biotin, the more you realize it is involved in every single cell function of your body. It is quite amazing and there are good reasons why you want to get enough biotin: it helps with blood sugar regulation and reduces hunger pangs, it supports both skin and hair growth and has anti-aging effects, is good for your immune system, reduces inflammation, can lower the risk of certain cancers like breast cancer, helps with sleep issues and mood disorders. 

 

 

 

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