Winners
- Cereals
- Chocolate
- Legumes
- Dairy products
- Dry Fruit (nuts), Liver, yeast.
Best Groups
- Breakfast cereals
- Meat
- Eggs
- Dairy products.
What is Biotin & why is it so important?
Biotin or vitamin B7 is a water-soluble group B vitamin, discovered for the first time in 1927, although it almost took 40 years untill it was completely recognised as a nutrient. Biotin is indispensable for all organisms. It can be formed through bacteria, yeast, molds, algae & some plants but not by the human organism. It is very important for the maintenance of all the cells in our body & helps keep our hair & skin healthy: it is also usefull for our digestive & nervous systems, also helps us to metabolize carbohydrates. The deficiencies due to lack of this vitamin where once considered rare, are very worrying & can appear as dry flaking skin, nausea, anorexia, dermatitis, hair loss, conjunctivitis, depression & hallucinations.
Did you know?
Biotin was once defined with different terms such as coenzyme E, vitamin H & the element responsible for egg white diesease (raw egg white contains avidin a protein that binds biotin completely; hence when cooked avidin is partially denatured & biotin binding reduced.)
Food containing vitamin B8
Chicken Liver
It has no rivals in providing biotin to our organism, not even any other animal liver. Chicken liver is also an excellent source of Choline (255% of our daily value or DV) folate (127% of our DV), iron, niacin, phosphorus, riboflavin, pantothenic acid, selenium, vitamin A, vitamin B12 (247% DV) & zinc, it is also a good source of lutein, lycopene & zeaxanthin. It also has a very low percentage of saturated fats! if only it wasn’t for the 495mg of cholesterol per portion chicken liver would have been one of the best foods of the entire cookbook. According to researches pregnant women show a shortage of biotin in their organism & this could lead to deficiencies in the newborn. In order to avoid biotin shortage prenatal supplements can be taken but also eating foods containing high quantities of biotin like chicken liver will surely do.
Beef Liver
Also beef liver is a good source of Biotin & Chromium.
Eggs
Eggs are a good source of phosphorus, protein, riboflavin & vitamin D. Biotin is fundamental for our organism especially for our brain. Eggs are a very good source of biotin & also of Choline an organic substance that helps us improve apprehension & learning.
Pink Salmon
A diet including food containing biotin & omega 3 like salmon help contribute in monitoring lipid disorders in the blood glucose.
Peanuts
28 g of peanuts are a good source of manganese, niacin, copper, fibre, folate, magnesium, phosphorus, thiamine, vitamin E & zinc. Peanuts are a nutritious snack rich in biotin & other substances that improve the nutritional status in patients undergoing chemio.
Pork Ribs (Chops)
The fat found on pork meat contains mainly mono & poli unsaturated fats free of trans fat, and are suitable for a healthy heart function.
Mushrooms
For vegetarians Mushrooms are an ideal alternative to meat, since in respect to quantity they provide a very good amount of calories & nutrients.
Take a look at our tried and tested method: Anti-Diet
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