10 products with a high biotin content that you should eat to quickly grow hair and nails

As Biancini explains, biotin also acts as a coherent (a compound necessary for the enzymes of its functions), helping the body to convert food to energy. Vitamin is also important for the nervous system: it is involved in the synthesis of dopamine, serotonin and other neurotransmitters that regulate mood and transmit nerve impulses.

In simple terms, biotin is necessary for us not only to be beautiful – it is important for health. However, there is an important shade: it is a soluble vitamin in water, which means that the body does not store it. “In addition, our body is unable to produce biotin alone – we can only get it with food,” adds the purpleta morris nutritionist.

What should be eaten to get enough food for food – 30 μg per day? These are the products included in the top 10, compiled by nutritions.

If you need a reason more often, there is salmon, then here is: this fish is an excellent source of biotin. “In addition, it contains omega-3 fatty acids, which support the health of the brain and the heart, as well as a lot of protein, zinc and selenium which strengthen immunity and improve the health of tissues,” explains Morris.

Edamam is nothing more than the young soy – a product that contains the nine essential amino acids. “In soybeans, about 19.3 μg of biotin per 100 grams are two thirds of the daily standard. These are also antioxidants who support the health of the metabolism of the heart and estrogens, ”explains Byankini.

The yolks have had a bad reputation for a long time – they were considered a source of “bad” cholesterol. However, recently, nutritionists actively recommend the rehabilitation of this part of the egg. “A yellow contains 10 μg of biotin, as well as choline, which supports brain health, and vitamin D, important for immunity and bones. And egg proteins are a high quality protein necessary for catering and growth of muscles, ”explains Byankini.

If you are a vegetarian, you can get tuning seed biotin. “This is one of the best options – they have not only 2.6 mcg of biotin per quarter glass, but also beneficial fats and magnesium, which are important for nervous and cardiovascular systems. In addition, they have a lot of proteins and fibers – they slowly digest, soften the body’s reaction to blood sugar, “explains Morris.

“Sardins contain approximately 5 μg of biotin per bocal. In addition, they are rich in omega-3 fatty acids, which, as you know, have anti-inflammatory effects and support the health of the heart and the brain, “explains Biancini. In addition, as sardines are canned with bones and cartilage, this fish is saturated with calcium and collagen.

Sweet potatoes with a bright orange shade are much more useful than usual. “It contains 2 μg of biotin with a part of 100 grams and is rich in beta -carotene – the predecessor of vitamin A, which is good for the health of the skin and eyes,” explains Morris. And in the battles, you will find a lot of fibers that improve intestinal health and metabolism – what is no reason to make potato puree next time?

We eat or use brewer’s yeast during cooking not so often – generally accept them as an additive. And this is a good idea: a spoon contains 14 μg of biotin, as well as B vitamins, which we need to support metabolism, selenium, important for the health of the thyroid gland and chrome, which helps regulate blood sugar.

“Beef liver is one of the best sources of biotin: 100 grams contain 200 μg, which is almost seven times more than the daily norm. In addition, these abases are rich in iron, which helps to transfer oxygen throughout the body and supports energy production, ”explains Biancini.

The almonds are magnificent to taste, so we are only happy to have another reason every day. “This nut contains approximately 1.5 μg of biotin with a part of a quarter glass. It is also an excellent source of healthy fats, vitamin E and magnesium, which are necessary for the health of the heart and the nervous system, “explains Biancini.

And finally, mushrooms are another vegetable product with a high biotin content. “In 100 grams of mushrooms, around 16 μg – half of the daily standard. They also have other B vitamins and antioxidants to support a healthy metabolism and an immune system, ”adds biancini.