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Where is biotin found?

Surely many people have heard that B vitamins are incredibly good for health, but very few know exactly what role each of them plays. Today we are talking about biotin, or vitamin B7 - a substance that is always a part of creams and masks for skin and hair.
Biotin is a water-soluble vitamin. With its help carbohydrates, proteins and fats that enter the body are converted into energy. So it is necessary for those who go in for sports regularly.

It is not difficult to find out that you suffer from a lack of this vitamin. The symptoms are the following: dry irritated skin, lack of energy, muscle pain, irritability, frequent mood swings, seizures and cognitive impairment.
Source: pixabay.com/ru/%D0%BC%D0%BE%D1%89%D0%BD%D0

Source: pixabay.com/ru/%D0%BC%D0%BE%D1%89%D0%BD%D0

This vitamin is found in meat, avocados, fish, cauliflower, legumes and mushrooms. Let's try to find out what products are rich in vitamin of beauty and what you should eat to become the owner of luxurious hair and elastic skin.

The first place belongs to the liver. You can choose any type of it: duck, chicken, pork. However, the liver of beef contains the most high-quality protein, vitamin B7, folic acid and other substances necessary for health.

The second place belongs to eggs. They are rich in high-grade protein, amino acids and vitamin B7. Protein helps to strengthen muscles, and biotin keeps the beauty of hair, nails and skin.

Everyone knows that oily fish is rich in omega-3 fatty acids, which play an important role in the proper functioning of the body. But not many people know that salmon is also rich in biotin. The combination of these incredibly useful substances can reduce inflammation of various etiologies, maintain heart health, improve brain function and restore the beauty and shine of hair and skin. This combination is especially useful for women.

Sweet potatoes are also rich in biotin, it contains 2.4 mg of this substance. In addition, beta-carotene and antioxidants will also help to improve your appearance. To make potatoes useful, you should use them boiled.

A hundred grams of almonds contain 1.5 mg of vitamin B7. In addition, almonds are rich in protein, magnesium, vitamin E and fiber. That’s why it is included in the list of the most useful nuts. In addition, a handful of almonds is an ideal healthy snack.
Source: pixabay.com/ru/%D0%BB%D0%BE%D1%81%D0%BE%D1

Source: pixabay.com/ru/%D0%BB%D0%BE%D1%81%D0%BE%D1

Tuna is a questionable product. It is believed that mercury is accumulated in tuna fish. However, there are a lot of useful substances in it either. It is a source of protein, omega-3 fatty acids and biotin. One hundred grams of tuna meat contains 0.6 mg of vitamin B7.

We all know that spinach is good for health. It contains so many healthy substances that it was called a superfood. Calcium, iron, magnesium, folic acid or vitamin B9, vitamins A, E, C and antioxidants, plus biotin (0.5 mg in one hundred grams). Include it in your diet, and you will get rid of bad cholesterol, diabetes, and get a slender figure and luxurious hair.

Another superfood containing biotin is broccoli. In just a hundred grams of it you will find 0.4 mg of this vitamin, and also vitamins K, C, calcium, iron, magnesium, phosphorus and potassium. The same amount of the vitamin of beauty is contained in the Cheddar cheese. It will give you a shock of luxurious hair and will also strengthen your bones and muscles.

The list ends with natural milk. One glass of this drink contains 0.3 mg of vitamin B7. It also contains calcium, which helps in the formation of bones and teeth, protein, that restores energy, and potassium, that supports the health of the cardiovascular system.

Eat only useful natural products, rich in vitamins and minerals, and be healthy!
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