Top 11 Biotin-Rich Foods and Their Health Benefits

Superfoods are always talked about. You have heard about many such superfoods, like broccoli, paneer, and almonds, but have you ever considered what actually makes them so beneficial?

Biotin (also known as vitamin B7) is a water-soluble vitamin that helps convert carbohydrates, fats, and proteins into energy ^[1].

While most people know of biotin because it helps with hair, skin, and nails, its importance extends beyond simple aesthetics in your wellness journey  ^{[2] [3]}.

What are the 11 Best Biotin-Rich Foods?

1. Nuts (Pistachio, Linseeds, and Walnuts)

Pistachios, linseeds, and walnuts are good biotin sources.

• The main contributing factor is that nuts are mostly made up of healthy fats called monounsaturated fatty acids ^[5]. They may help promote good cholesterol in the blood and support the growth and maintenance of body cells ^[6].
• As a result, eating nuts regularly, even in small amounts, might benefit heart health ^[7].
• Nuts are also full of vitamins, like vitamin E ^[8], and minerals like calcium in almonds and iron in walnuts ^[9].
• Hence, nuts might help maintain healthy hair and skin due to their biotin content, making them a popular choice for a snack or a topping in various dishes.
• In short, regular consumption of functional foods like nuts might help you maintain a nutritionally balanced diet ^[10].

2. Egg Yolk

• Eggs might be a good addition to your diet because they contain most essential amino acids in their yolk than in egg whites ^[12].
• In addition to this, other dietary and bioactive compounds found in eggs may support fat metabolism and immunity ^[13].
• Eggs provide high-quality protein, which may benefit the nervous system, muscles, and bones. They also contain necessary vitamins and minerals, including:

• Iron
• Zinc
• Selenium
• Vitamins A, D, and E

• Also, eggs have special substances like lecithin, which may help manage fats and act as antioxidants ^[14].
• However, it is safe to eat cooked eggs to improve biotin absorption and minimise the risk of foodborne illnesses ^{[15] [16]}.

3. Vegetables (Sweet Potato, Broad Beans, and Parwar)  

Sweet potato:

• In the vegetable group, sweet potatoes (commonly called as shakarkand in India) have the highest biotin content ^[18].
• Sweet potatoes might help digestive health because they are high in dietary fibre.
• They are also a good source of minerals such as potassium, magnesium, calcium, and vitamins A and C, which may support immunity and skin health ^[19].
• The World Health Food Organization recognises them for their “antidiabetic” properties. About 20% of sweet potatoes are carbohydrates, which might help stabilise blood sugar levels and insulin resistance ^[20].

Broad Beans ^[21]: 

• Broad or fava beans may offer many benefits for brain health. They contain a compound, levodopa (L-dopa), which the body converts into a chemical that helps with communication between nerve cells.
• Consuming fava beans might improve movement abilities (motor performance).
• They also contain a water-soluble protein that may enhance antioxidant activity, potentially offering health benefits against various conditions ^[22].  

Parwar ^[23]:

• Parwar, parwal, or pointed gourd, is a nutritious food that contains vitamins A, B1, B2, and C.
• Eating a pointed gourd might support digestion and ease gastrointestinal issues.
• Their seeds may also help with stool consistency and could be useful for those experiencing constipation.
• Parwar is low in calories and might help with managing weight by promoting satiety and a feeling of fullness.
• Pointed gourd may also provide antioxidants and other nutrients that could support overall well-being.

4. Legumes

The biotin content of commonly eaten legumes are:

Legumes offer many health benefits, like:

• A balanced diet that regularly includes legumes may help manage weight and cholesterol ^{[25] [26]}.
• In terms of minerals, legumes are good sources of potassium and magnesium, along with fibre, that may have a positive impact on blood pressure management ^[27].
• Besides, these plant-based foods may lower the risk of developing type-2 diabetes and manage glycemic and lipid control for those already diabetic ^[28].

5. Mushrooms

Mushrooms are a great plant-based source of biotin ^[29], with many varieties found in India. Here’s the biotin content for different mushroom species ^[30].

Along with biotin, mushrooms are also rich in B vitamins and vitamin D, which are not found in many other plants ^[31]. Mushrooms are known for their ability to help with various conditions, including ^[32]:

• Wound healing
• Stress relief
• Respiratory health
• Balanced blood sugar levels
• Digestive wellness
• Heart health
• Healthy sleep patterns
• Allergy management
• Cholesterol balance
• Age-related health conditions ^[33]

Mushrooms also have prebiotic properties that might help grow good bacteria in the human gut ^[34].

Those gut microbiota may aid digestion and support overall health by strengthening the immune system. It may also help produce vitamins like B and K. This balance is necessary for nutrient absorption and disease management, highlighting the importance of mindful eating habits for optimal well-being ^[35].

The Aashirvaad Digestive Quotient Test provides insights into your eating habits to further support digestive health. By understanding your digestive health, you can make informed food choices that nurture your gut by creating a connection with what you eat.

6. Fruits (Avocado, Banana Robusta, Fig, Ripe Jackfruit) 

Avocado ^[37]:

• Avocados may help manage cholesterol levels by promoting good cholesterol because they are high in healthy monounsaturated fats.
• The potassium in avocados may help regulate blood pressure, protecting individuals from hypertension and stroke-like conditions.
• Also, avocados have antioxidants and anti-inflammatory compounds that might support cardiovascular and digestive health.
• Eating avocados may help with weight management and improve the absorption of fat-soluble vitamins.
• Due to their Vitamin E, C, and biotin, avocados might help nourish your skin and hair and support skin elasticity, hydration, and collagen production.

Banana Robusta:

• Bananas could benefit various health conditions, including maintaining a healthy digestive tract and protecting kidney function ^[38].
• Potassium is a vital mineral found in bananas that may play a significant role in regulating muscle contractions, helping with muscle strength, and overall muscle function ^[39].
• Bananas are a rich source of bioactive compounds believed to have antioxidative properties. They might help protect the body against oxidative stress, regulate blood pressure, and provide various health benefits ^[40].

Fig ^[41]:

• Figs have a nutritive index of 11, which is higher than that of apples, raisins, and dates. 
• They contain the highest number of amino acids among all fruits and have a nutritional composition similar to human milk.
• Figs have antioxidant properties due to their phenolic compounds, which may positively impact human health through various mechanisms.
• Figs may help regulate blood glucose levels and support heart health by managing blood pressure and cholesterol levels.
• They may also help regulate the body’s acid-alkaline balance and are traditionally associated with various health benefits, including support for metabolic health.

Jackfruit ^[42]:

• Jackfruit contains antioxidants, such as carotenoids and phenolic compounds, which may protect the body from oxidative stress.
• It is rich in potassium, which may aid in managing blood pressure and heart health.
• Additionally, jackfruit provides vitamins like C, which could support the production of collagen, maintain oral health, and promote skin health.
• Jackfruit is high in dietary fibre, which may help regulate bowel movements and contribute to overall digestive health.

7. Barley

Barley is known for its fibre content and is a good source of biotin.

• Barley might support digestive health because it contains beta-glucan fibre, which is probably the most important in human nutrition and health ^[44].
• Many clinical trials have confirmed barley as a “hypocholesterolemic food,” which means that it may promote heart health by managing cholesterols ^[45].
• Barley is a good source of biotin, which might promote energy metabolism and maintain healthy skin, hair, and nails.
• Barley has a low-fat content (1-2% of dry weight), and its protein content varies widely, typically from 9% to 13%.

• The minerals in barley include essential macrominerals and microminerals, contributing to overall nutritional value and health benefits ^[46].

To help you with your dietary choices, the Aashirvaad My Meal Plan Test offers personalised meal planning based on your needs. This test can help you assess your fibre intake and make informed choices through customised recommendations for better digestion and overall health and well-being.

8. Paneer

• Paneer is a nutritious food and contains a good amount of fat and protein, along with essential minerals like calcium and phosphorus. It also provides vitamins A and D, which are beneficial for health.
• The high nutritional value of paneer comes from whey proteins, which are rich in essential amino acids. Thus, paneer could be a suitable food choice for pregnant women, growing kids, teenagers, and adults. 
• Due to its low GI and high protein content paneer is recommended to be consumed by diabetic individuals.
• When comparing paneer made from buffalo milk to that made from cow milk, both types are easy to digest. However, paneer from buffalo milk tends to have slightly more usable protein than cow milk paneer ^[48].  

When we speak about probiotics or fermented foods, dosa is a very common dish that comes to mind, as it’s loved by many.

To make your dosas even healthier, try the Aashirvaad Millets Batter mix, which combines traditional grains like Ragi, Jowar, Bajra, Quinoa and Navane with your regular batter.

This batter mix is a convenient way to enjoy gluten-free, fibre-rich, protein-packed idlis and dosas that may support digestion and keep you energised throughout the day.

9. Spinach

• Spinach is known for its antioxidant benefits and has the highest total antioxidant activity among vegetables.
• Spinach consumption may help you feel full and regulate your appetite.
• Its extracts may improve metabolic health, which might have potential benefits in managing cholesterol and heart health.
• They also have shown potential “hypoglycemic effects,” which means that they might help regulate blood sugar levels and insulin sensitivity ^[50].

10. Cruciferous Vegetables (Cauliflower, Cabbage, and Brussels Sprouts)

• Eating crucifers may help manage conditions like type-2 diabetes. These vegetables contain compounds called isothiocyanates that are linked to blood sugar regulation. Studies show that people who eat more such vegetables tend to manage their diabetes and weight more effectively.
• However, it’s important to note that individuals with thyroid disorders should limit their consumption of cruciferous vegetables.
• These vegetables might also promote respiratory health and protect the lungs from pollution damage.
• Additionally, cruciferous vegetables have antimicrobial properties and are rich in antioxidants, which may promote brain health, especially in older adults ^[52].

11. Bitter Gourd

• Bitter gourd has been traditionally used to help manage diabetes. It may support blood sugar regulation due to its potential effects on insulin secretion and action ^[54].
• It is also known for its antimicrobial properties, which may help treat various skin and stomach issues. Studies have shown that extracts from bitter gourd might inhibit the growth of harmful bacteria ^[55].
• A bitter gourd possesses neuroprotective properties and may contribute positively to brain health. It contains antioxidants that could help protect brain cells and might support cognitive function by enhancing memory and overall mental clarity ^[56].
• Bitter gourd is known for its blood-purifying properties due to its bitter tonic properties. It may help remove the toxins from the bloodstream and improve overall blood health ^[57].

Final Thoughts

Biotin, often called Vitamin B7, Vitamin H, or Coenzyme R, is a water-soluble vitamin that we rely on external sources like plants and microbes to provide ^[58]. While analysis of biotin’s benefits is still evolving, it’s clear that this vitamin plays an essential role in overall health ^[59].

Based on the benefits of biotin-rich foods that we learned above, including them along with a varied and balanced diet might be a natural way to support metabolic processes and healthy well-being. Also, consult a dietician about any dietary changes, especially if you have any health needs or experience any unusual effects from particular foods.

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