20 Biotin Rich Foods

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20 Biotin Rich Foods

🍇 A biotin deficiency doesn’t occur very often, but not getting enough can leave your hair and skin in less than optimal condition. Getting enough biotin can also mean an increased metabolism, balanced blood glucose levels, and is simply one of the B Vitamins that you don’t want to be without for too long. 🍇

1. MUSHROOMS Serving Size (100 grams), 38 calories, 19% RDA of Iron.
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2. TUNA Serving Size (100 grams),184 calories, full day’s supply of Vitamin B12.
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3. TURKEY Serving Size (100 grams), 104 calories, 18g protein.
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4. AVOCADO Serving Size (100 grams), 160 calories, 485mg of potassium. .
5. SWISS CHARD Serving Size (100 grams), 19 calories, full day’s supply of Vitamin A.
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6. EGGS Serving Size (100 grams), 155 calories, 13g protein.
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7. SALMON Serving Size (100 grams), 208 calories, 20g protein.
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8. SUNFLOWER SEEDS Serving Size (100 grams), 584 calories, 81% RDA of magnesium.
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9. LIVER Serving Size (100 grams), 516 calories, 4g total fat.
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10. PEANUT BUTTER Serving Size (100 grams), 589 calories, 24g protein.
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11. CHEESE Serving Size (100 grams), 402 calories, full day’s supply of calcium.
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12. CAULIFLOWER Serving Size (100 grams), 25 calories, 80% RDA of Vitamin C
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13. WHOLE WHEAT BREAD Serving Size (100 grams), 270 calories, 10 grams protein.
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14. SARDINES Serving Size (100 grams), 208 calories, full day’s supply of Vitamin B12
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15. BERRIES Serving Size (100 grams), calories vary, rich source of vitamins.
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16. ALMONDS Serving Size (100 grams), 576 calories, 72% RDA of calcium.
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17. BANANAS Serving Size (100 grams), 89 calories, 358mg of potassium.
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18. SOYBEANS Serving Size (100 grams), 173 calories, 17g of protein.
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19. BEEF Serving Size (100 grams), 332 calories, 14g of protein
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20. BLUEBERRIES

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