Vitamin H, also known as biotin, is a water-soluble B-vitamin that plays a key role in metabolism, skin health, and the maintenance of hair and nails. While vitamin H deficiency is rare, incorporating biotin-rich foods into your diet can contribute to overall health. Here are some foods that are good sources of vitamin H:
- Egg Yolks:
- Nuts and Seeds:
- Almonds: Almonds contain biotin and are a healthy snack option.
- Sunflower Seeds: Sunflower seeds are a good source of biotin and can be added to salads, yogurt, or enjoyed on their own.
- Legumes:
- Peanuts: Peanuts and peanut butter are good sources of biotin, along with other nutrients like protein and healthy fats.
- Lentils: Lentils are a plant-based source of biotin and provide additional benefits like fiber and protein.
- Meat:
- Liver: Organ meats, especially liver, are rich in biotin. However, it’s important to consume liver in moderation due to its high vitamin A content.
- Meat (Chicken, Pork, Beef): Lean meats are good sources of biotin and also provide essential proteins and nutrients.
- Fish:
- Salmon: Salmon is a fatty fish that contains biotin, along with omega-3 fatty acids and other vitamins and minerals.
- Trout: Trout is another fish that provides biotin and is a healthy addition to a balanced diet.
- Dairy:
- Cheese: Certain types of cheese, such as cheddar, contain biotin. Cheese is also a good source of calcium and protein.
- Milk: Milk contains biotin and is a good beverage choice for overall health.
- Vegetables:
- Sweet Potatoes: Sweet potatoes contain biotin and are a nutritious, colorful addition to meals.
- Broccoli: Broccoli is a cruciferous vegetable that provides biotin along with other vitamins and fiber.
- Fruits:
- Bananas: Bananas contain biotin and are a convenient and portable snack.
- Berries (Strawberries, Blueberries): Berries are not only rich in biotin but also antioxidants and vitamins.
Including a variety of these vitamin H-rich foods in your diet can help ensure that you get an adequate amount of biotin. However, it’s worth noting that vitamin H is produced by bacteria in the gut, and a balanced and diverse diet is crucial for maintaining overall health. If you have specific dietary concerns or conditions, consulting with a healthcare professional or a registered dietitian can provide personalized guidance.