Pump Up Your Energy With Biotin-Rich Foods

Biotin is a B vitamin that helps your body convert food into energy. While biotin is available as a supplement, most people can get all they need by eating a varied diet. You can find the benefits of biotin in these several foods.

Egg Yolks

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Eggs are full of B vitamins, protein, iron, and phosphorus. You should always cook eggs fully, both to reduce your risk of Salmonella poisoning and improve biotin absorption. Eggs can be hard-boiled, scrambled, or used to make baked goods like muffins or waffles.


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Legumes like peas, beans, and lentils are high in protein, fiber, and numerous micronutrients. You can find it on peanuts and soybeans that have a good source of biotin. They’re also high in protein, fiber, and other vitamins and minerals. Legumes are typically boiled and used as a base for entrées and salads or incorporated into stir-fries or baked dishes.

Nuts and Seeds

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Nuts and seeds are a good source of fiber, unsaturated fat, and protein. They can be enjoyed raw, tossed into salads, mixed into pasta dishes and stir-fries, or blended into a homemade nut and seed butter. Eating a variety of nuts and seeds is a good way to raise your biotin intake. Sunflower seeds and almonds are especially good sources.

Sweet Potatoes

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Sweet potatoes are full of vitamins, minerals, fiber, and carotenoid antioxidants. They’re also one of the best vegetable sources of biotin. Sweet potatoes can be baked or microwaved until soft. You can also peel, boil, and mash them or add them to homemade veggie burger patties.


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Mushrooms are nutrient-rich fungi that offer several health benefits, including ample biotin. Canned mushrooms work well over noodles, atop homemade pizzas, and in sauces and gravies, while fresh mushrooms can also be stuffed and baked, sautéed, or added to salads.


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Broccoli is one of the most nutrient-dense vegetables, as it’s full of fiber, calcium, and vitamins A and C. You can enjoy it raw with hummus or dip, steamed, roasted with olive oil and seasoning, blended into soups, or sautéed and added to pasta and casseroles.

You have to remember that a good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs. Start your healthy lifestyle for now and days ahead. Try to consume balanced food every day!

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