Foods rich in biotin
In an old post, I have talked about the benefits of biotin for the hair. You can read that HERE. However, as someone who is acne-prone, I try as much as possible to avoid supplements containing biotin. One of the most common side-effects of biotin supplements is acne. Instead, I prefer to get my biotin from whole foods.
I have compiled a non-exhaustive list of foods that contain biotin:
- Peanut butter
- Wholewheat bread
- Berries (blackberries, blueberries, and strawberries)
- Cooked eggs
Raw egg whites contain a protein known as avidin, which binds with biotin in your intestines and prevents your body from using it. Therefore, if you eat two or more raw egg whites a day for several months, it is possible that you will develop a biotin deficiency. While this condition is rare, symptoms of a biotin deficiency include hair loss, scaly skin and insomnia. Cook your egg whites thoroughly to help prevent a deficiency, and be sure to meet the RDA of biotin daily.
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