富含生物素的食物應(yīng)該添加到你每天的飲食中

富含生物素的食物應(yīng)該添加到你每天的飲食中

Biotin plays a key role in maintaining healthy hair, nails and skin, supporting brain function and helping to regulate immune function.

生物素在保持頭發(fā)、指甲和皮膚健康、支持大腦功能和幫助調(diào)節(jié)免疫功能方面發(fā)揮著關(guān)鍵作用。

Biotin is a water-soluble vitamin, which means the body doesn't store it, and you need to get it from biotin-rich foods. Adding biotin-rich foods to your diet will help maintain the right vitamin levels.

生物素是一種水溶性維生素，這意味著身體不儲(chǔ)存它，你需要從富含生物素的食物中獲取。在你的飲食中加入富含生物素的食物將有助于保持正確的維生素水平。

Biotin deficiency can cause nerve and skin problems. Neurological problems include seizures, numbness, decreased muscle tone, intellectual disability, and developmental delay in children. Skin problems include hair loss, a red rash around the eyes, nose, and mouth.

缺乏生物素會(huì)導(dǎo)致神經(jīng)和皮膚問(wèn)題。神經(jīng)系統(tǒng)問(wèn)題包括癲癇、麻木、肌肉張力下降、智力障礙和兒童發(fā)育遲緩。皮膚問(wèn)題包括脫發(fā)，眼睛、鼻子和嘴巴周圍出現(xiàn)紅疹。

Biotin deficiency is very rare in people who consume a lot of biotin-rich foods.

食用大量富含生物素的食物的人很少缺乏生物素。

Let's take a look at some of the following biotin-rich foods to add to your daily diet.

讓我們來(lái)看看下面這些富含生物素的食物，它們可以添加到你的日常飲食中。

Which foods are rich in Biotin?

哪些食物富含生物素?

1. Eggs

雞蛋

Eggs are a rich source of protein, vitamins and other essential minerals for the body. Egg yolks are rich in biotin and its consumption will help meet the daily biotin requirement.

雞蛋富含蛋白質(zhì)、維生素和其他人體必需的礦物質(zhì)。蛋黃富含生物素，食用有助于滿足日常生物素的需求。

Raw eggs contain a protein called avidin that binds biotin and blocks biotin absorption in the body. So, cooking eggs helps absorb biotin better.

生雞蛋含有一種叫親和素的蛋白質(zhì)，它能結(jié)合生物素并阻止生物素在體內(nèi)的吸收。所以，煮雞蛋有助于更好地吸收生物素。

100g of large egg yolk contains 45.9ug of biotin.

100克大蛋黃含45.9微克生物素。

Suggestions for you: You can eat boiled eggs or scrambled eggs.

給你的建議:你可以吃煮雞蛋或炒蛋。

2. Banana

香蕉

Bananas are one of the most popular and consumed fruits in the world. As we all know, bananas are high in potassium and fiber and they are also rich in biotin.

香蕉是世界上最受歡迎和消費(fèi)的水果之一。眾所周知，香蕉富含鉀和纖維，也富含生物素。

103g of fresh bananas contain 0.14ug of biotin.

103克新鮮香蕉含有0.14微克生物素。

Suggestions for you: Ripe bananas are often eaten directly, however, you can add them to smoothies and fruit salads.

給你的建議:成熟的香蕉通常可以直接吃，但是，你可以把它們加到果汁和水果沙拉中。

3. Nuts and seeds

堅(jiān)果和種子

Nuts and seeds contain high amounts of biotin and provide other essential nutrients such as fiber, protein and fat.

堅(jiān)果和種子含有大量的生物素，并提供其他必要的營(yíng)養(yǎng)物質(zhì)，如纖維、蛋白質(zhì)和脂肪。

30g of salted almonds contains 1.32ug of biotin, 30g of walnuts contains 0.78ug of biotin and 31g of sunflower seeds contain 2.42ug of biotin.

30克咸杏仁含1.32微克生物素，30克核桃含0.78微克生物素，31克葵花籽含2.42微克生物素。

Hints: You can eat nuts and seeds directly or add them to stir-fries.

提示:你可以直接吃堅(jiān)果和種子，也可以把它們加到炒菜里。

4. Salmon

三文魚(yú)

As we all know, salmon is rich in omega3 fatty acids, but this oily fish is also a good source of biotin.

眾所周知，三文魚(yú)富含歐米伽3脂肪酸，但這種油性魚(yú)類也是生物素的良好來(lái)源。

Salmon consumption will help promote heart and brain function, provide energy and control inflammation.

食用三文魚(yú)有助于促進(jìn)心臟和大腦功能，提供能量和控制炎癥。

63g salmon contains 3.69ug of biotin.

63克三文魚(yú)含有3.69微克的生物素。

Suggestion: You can either grill it directly or wrap the salmon in foil.

建議:你可以直接燒烤，也可以用箔紙把三文魚(yú)包起來(lái)。

5. Mushrooms

蘑菇

All edible mushrooms contain protein, fiber and selenium. They are also high in biotin and studies have shown that the presence of biotin in fungi protects them from insects and parasites.

所有的食用蘑菇都含有蛋白質(zhì)、纖維和硒。它們的生物素含量也很高，研究表明，真菌中生物素的存在可以保護(hù)它們免受昆蟲(chóng)和寄生蟲(chóng)的傷害。

120g canned mushrooms contain 2.59ug of biotin.

120克蘑菇罐頭含有2.59微克的生物素。

Suggestion: Add roasted mushrooms to salads or sautéed.

建議:在沙拉中加入烤蘑菇或炒蘑菇。

6. Broccoli

西蘭花

Broccoli contains many vitamins, minerals and other bioactive compounds that make this vegetable one of the nutrient-rich vegetables.

西蘭花含有許多維生素、礦物質(zhì)和其他生物活性化合物，使這種蔬菜成為營(yíng)養(yǎng)豐富的蔬菜之一。

113g of raw broccoli is known to contain 1.07ug of biotin.

眾所周知，113克生西蘭花含有1.07微克的生物素。

Suggestions for you: Steam, roast or sauté.

給您的建議:蒸、烤或煎。