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Health Tips: Top 10 Biotin Rich Foods

Biotin is a B vitamin. It is also called vitamin B7 (and even vitamin H) and is one of the B complex vitamins that convert food into energy. Having healthy amounts of biotin is associated with having glossy hair, glowing skin, and sturdy nails.

Here are top 10 biotin rich foods which you should consume in your diet.

Sweet Potato
A half-cup of cooked sweet potato contains approximately 2.4 mcg of biotin.

Cauliflower
One cup of raw cauliflower provides up to up to 4 mcg of biotin.

Cheese
Cheese provides 0.4 mcg of biotin per ounce.

Avocados
Avocado contains between 2 to 6 mcg of biotin

Bananas
One medium size banana contains 1.18 mcg of biotin.

Almonds
A quarter-cup of roasted almonds containing 1.5 mcg.

Spinach
Half a cup of boiled spinach contains 0.5 mcg of biotin.

Milk
A cup of 2 percent milk has 0.3 mcg.

Broccoli
Half a cup of fresh broccoli contains 0.4 mcg of biotin.

Eggs
One whole cooked egg contains 10 mcg of biotin.

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Article source: https://www.deccanchronicle.com/videos/health-fitness/health-tips-top-10-biotin-rich-foods.html