富含生物素的食物应该添加到你每天的饮食中

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

生物素在保持头发、指甲和皮肤健康、支持大脑功能和帮助调节免疫功能方面发挥着关键作用。

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.

生物素是一种水溶性维生素，这意味着身体不储存它，你需要从富含生物素的食物中获取。在你的饮食中加入富含生物素的食物将有助于保持正确的维生素水平。

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.

缺乏生物素会导致神经和皮肤问题。神经系统问题包括癫痫、麻木、肌肉张力下降、智力障碍和儿童发育迟缓。皮肤问题包括脱发，眼睛、鼻子和嘴巴周围出现红疹。

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.

让我们来看看下面这些富含生物素的食物，它们可以添加到你的日常饮食中。

Which foods are rich in Biotin?

哪些食物富含生物素?

1. Eggs

鸡蛋

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.

鸡蛋富含蛋白质、维生素和其他人体必需的矿物质。蛋黄富含生物素，食用有助于满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.

生鸡蛋含有一种叫亲和素的蛋白质，它能结合生物素并阻止生物素在体内的吸收。所以，煮鸡蛋有助于更好地吸收生物素。

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

100克大蛋黄含45.9微克生物素。

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

给你的建议:你可以吃煮鸡蛋或炒蛋。

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.

香蕉是世界上最受欢迎和消费的水果之一。众所周知，香蕉富含钾和纤维，也富含生物素。

103g of fresh bananas contain 0.14ug of biotin.

103克新鲜香蕉含有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.

给你的建议:成熟的香蕉通常可以直接吃，但是，你可以把它们加到果汁和水果沙拉中。

3. Nuts and seeds

坚果和种子

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

坚果和种子含有大量的生物素，并提供其他必要的营养物质，如纤维、蛋白质和脂肪。

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:你可以直接吃坚果和种子，也可以把它们加到炒菜里。

4. Salmon

三文鱼

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

众所周知，三文鱼富含欧米伽3脂肪酸，但这种油性鱼类也是生物素的良好来源。

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

食用三文鱼有助于促进心脏和大脑功能，提供能量和控制炎症。

63g salmon contains 3.69ug of biotin.

63克三文鱼含有3.69微克的生物素。

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

建议:你可以直接烧烤，也可以用箔纸把三文鱼包起来。

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质、纤维和硒。它们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护它们免受昆虫和寄生虫的伤害。

120g canned mushrooms contain 2.59ug of biotin.

120克蘑菇罐头含有2.59微克的生物素。

Suggestion: Add roasted mushrooms to salads or sautéed.

建议:在沙拉中加入烤蘑菇或炒蘑菇。

6. Broccoli

西兰花

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

西兰花含有许多维生素、矿物质和其他生物活性化合物，使这种蔬菜成为营养丰富的蔬菜之一。

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

众所周知，113克生西兰花含有1.07微克的生物素。

Suggestions for you: Steam, roast or sauté.

给您的建议:蒸、烤或煎。