Also called vitamin B-7, biotin is a water soluble vitamin and an essential nutrient in human body. It is found in a low amount in human body. It’s because biotin is needed to help convert food into energy. Consuming food with right amount of vitamins can solve all your problems related to skin, hair and body. There are so many amazing benefits of biotin that none us can ignore. As vitamin B-7 is not stored in human body for long, you need a constant supply from your diet to keep your levels up.
Here are best low and high carb biotin rich foods to add to your diet to help fight deficiencies.
BOILED SPINACH OR CAULIFLOWER
Vegetables like spinach can help you stay in ketosis and provide a decent amount of B-7 vitamin. Boiled spinach is lower in calories and carbs and is very useful for beautiful skin and hair. Freezing any of these vegetables does not affect the vitamins they contain. Try to include raw cauliflower in your daily diet.
Avocadoes are considered as one of the best keto foods as it hardly contains carbs. You can add it to any meat based dishes or any dish according to your taste. Avocadoes can be eaten alone as well.
Canned, pink salmon in water contains a good amount of biotin. Canned tuna is another fish that also contains biotin. Salmon is also rich in omega 3 and it is one of the best omega 3 rich foods you should eat often.
Though bananas are high in sugar, it contains 0.2 mg of biotin. You can include it into your diet if you plan your carbs right.
Yeast is generally found in bread and beer products. Bread and beer contain biotin but they should be avoided on the keto diet.