Biotin Shake Homemade Recipe : A Healthy Way Of Including Biotin In Diet
- What is Biotin?
- What foods are high in biotin?
- How much biotin intake is recommended daily?
- Health benefits of biotin?
- Are biotin supplements healthy to eat?
- How to make biotin shake at home?
What is Biotin?
"Biotin is a water soluble vitamin that helps converting food into energy."
Water-soluble vitamins are not stored in the body, hence daily intake of them is necessary. Biotin let's our body metabolize fats, carbohydrates, and protein. Not including enough biotin in everyday diet may have a negative impact on your body.
However, it's deficiency is rare and in most cases, the biotin you get from your diet is sufficient enough to cover the health benefits it offers. Some common symptoms of a biotin deficiency include:
- Hair loss
- Hair thinning
- High cholesterol
- Rashes on skin
- Heart problems
Biotin Rich Foods
Biotin is present in number of food items, that can be consumed on a regular basis to match up the daily recommended dosage. They work are as a natural source and are much better to consume than taking supplements. Some foods that are high in biotin are:
- Salmon Fish
If you want to know how much biotin is present in these and more foods, and what quantity of them you can eat everyday, checkout the article - 7 Foods That Are High In Biotin for more info.
Biotin Daily Dosage
Daily Intake of 30 mcg (Micrograms) of biotin is typically recommended for a 19+ years Male or Female.
However, this dosage can differ from person to person depending on many factors, hence even after falling in any age group, always consult a qualified professional doctor before following any nutritional regime or taking any form of supplements.
Health Benefits Of Biotin
B vitamins, and specifically biotin, can be extremely helpful in maintaining good health and has been linked to multiple benefits, such as:
- Healthy skin
- Stronger and thicker Hair
- Better nails
- and Nervous system
In addition to these, biotin deficiencies has also been linked with imbalanced blood sugar levels in people with type 2 diabetes, hence proper intake of biotin may help in regulating proper sugar levels in blood.
Are Biotin Supplements Safe?
Many individuals, especially youngsters after knowing the benefits and importance of biotin, immediately snap onto the biotin supplements that are now easily available in markets.
It is to be noted that, even though biotin supplements are available easily, they should to taken only after consultation with qualified professional doctor. Eating supplements without proper consultation and guidance can do more harm than good to your health.
Vitamins and supplements can have a negative effect on some medications and medical conditions, which only a qualified doctor can analyze and understand. Hence, never start following any type medication routine or fitness regime without guidance of a qualified professional.
DIY Biotin Vegetarian Shake Recipe
Apart from including some biotin-rich foods mentioned above in your diet, you can switch onto a super yummy easy to make homemade biotin shake, for a change in taste and style.
- Banana (1 Full)
- Strawberries (2 to 3)
- Walnuts (3 to 4)
- Almonds (6 to 7)
- Mixture of Flax, sunflower, watermelon seeds (1 tbsp)
- Coconut Water or Milk or Yogurt
- Cut banana and strawberries into small pieces
- Now put banana, walnuts, seeds, almonds, apricots, strawberries in a blender jar
- Add coconut water or milk or yogurt into it and start blending until until it becomes a thin watery drink
- Pour out the drink into a glass or jar as per your convenience and it's ready to be served!!
You can also garnish it with some more strawberry pieces for a better look. Try to have it fresh and avoid storing the drink for long time.
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