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Biotin rich food in Indian Diet

Biotin rich food in Indian Diet

India is a diverse country and Indians are recognized by their language, dressing style, culture, authenticity, spirituality, devotion and the most delicious cuisine that differentiates us and makes us unique. To stay fit and healthy, it is very important for us to focus on what we eat and what nutrients do we get from our food. Further let's focus on biotin rich foods in the Indian diet since Biotin is the main factor responsible for hair, skin and nail growth. So with that being said, here is a list of Biotin rich food you can find in Indian 

  1. Dairy

Dairy and dairy products are must-haves in the Indian food be it milk, paneer, or yogurt, cheese, lassi, chaas, etc. Milk, cheese, and yogurt all contain biotin in varying amounts. Camembert cheese and blue cheese are among the most biotin rich, cheddar cheese provides 0.4 mcg of biotin per ounce, a cup of 2 percent milk has 0.3 mcg, and a cup of plain yogurt contains 0.2 mcg.


  1. Cauliflower

Indians love Gobi (cauliflower) and all the various dishes of cauliflower. One cup of raw cauliflower provides up to up to 4 mcg of biotin. To make cauliflower consumption easy, sprinkle some olive oil and toss the cauliflower on a pan or mix it with any salad or simply garnish it on top of the main dish. This will make it more tasty and yummy to eat also supply with biotin to the body.



  1. Nuts and Seeds

There is no better snack than some roasted or dry nuts and seeds that are tasty and full of nutrients. You could simply put them on your favorite food dish or desserts. Peanuts, walnuts, and pecans all are highly rich in biotin, with a quarter-cup of roasted almonds containing 1.5 mcg. A quarter-cup of roasted sunflower seeds contains 2.6 mcg.

Also, nuts and seeds contain other nutrients, including vitamin E, which also benefit skin and hair health.



  1. Egg Yolk

Eggs are filled with protein that is essential for cell growth in our body. Egg yolks are another biotin rich food with 1 whole, cooked egg providing up to 10 mcg. For maximum biotin intake, eggs should be cooked before eating. This is because of a protein called dietary avidin, which is found in raw egg whites and binds to biotin, stopping it from being absorbed by the body. Cooking separates the biotin from the avidin to allow it to be absorbed in the digestive tract.   



  1. Meats and Liver

Indians do not generally prefer eating meat and liver but as most biotin is stored in the liver, eating animal liver is one of the simplest ways to increase biotin in a diet. This can be a disadvantage to vegetarians. A 3-ounce serving of cooked beef liver contains approximately 30 mcg of biotin. Other organ meats, such as kidney, also contain high levels of biotin.


  1. Sweet Potatoes

Sweet potatoes are the best when it comes to making chips, wafers, and snacks but the healthiest way to eat them is by steaming them. A half-cup of cooked sweet potato contains approximately 2.4 mcg of biotin and just 90 calories. This is advantageous to those who are conscious of their weight and also want to eat healthier. Sweet potatoes are also rich in beta-carotene, which the body converts to vitamin A, making them a good choice for those who wish to improve the health of their skin.


  1. Supplements

Consuming supplements is an easier way to gain your essential nutrients and biotin in just a pill, capsule, powder or juice extract. They are convenient to intake and also rules out the time taken for cooking food to gain nutrients. But supplements should be taken after consulting Doctors. 



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