Biotin is closely related to the Vitamin –B family. This vitamin is capable to dissolve water. This is helpful in converting certain nutrients into energy. Biotin also effective in the growth of hair, nails, and skin. In case of reduction of this kind of vitamins also leads to hair loss. It is also named as Vitamin-H

10 Natural Ingredient Foods which contain biotin vitamins

1.Sweet Potatoes 

A Mug of boiled sweet potato’s contains almost 2.5 micrograms of biotin vitamins

2.Cauliflower 

A Mug of boiled cauliflower contains almost 4 micrograms of biotin vitamins

3.Cheese 

Cheese generates almost 0.4 micrograms of biotin vitamins per grain

4.Avocado

Avocados have almost 2 to 6 micrograms vitamins

5.Banana Average Sized

One banana has almost 1.18 micrograms

6.A Milk Cup

A Milk cup holds almost 0.5 micrograms of vitamins

7.1/3 Cup of Almonds 

 holds almost 1.5 micrograms of biotin

8.Half Cup of Spinach Cooked 

holds almost 0.5 micrograms of the vitamins

9.Broccoli Garden-fresh

measuring 1 cup holds almost 0.4 micrograms of vitamins

10.Eggs 

 Eggs are the richest with these vitamins one egg holds almost 10micrograms of biotin in it.

Intake Recommendations

As per the common instruction guidelines the recommended dosage is as under. In the case of women’s Pregnancy or Breastfeeding, they must be prescribed by their doctor as these types of women’s need for a higher level of vitamins. If in case you are above 10 or mature almost 30 to 100 micrograms daily in case of deficiency. And if it is under the age of 10 or lesser they must intake 30, 25, 20 or 10 respectively as per your doctor prescription. Most of the people can take it without any adversative condition. Nowadays these biotin supplements are also accessible in the formula of a capsule. Unfortunately, these are not harmful to health but rarely these problems can occur.

• Sickness

• Cramps

• An intestinal disorder

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