Menene tushen abinci don biotin?

Biotin shine asalin imidazole kuma ana samunsa a cikin waɗannan abinci:

hanta maraƙi

Ƙara hantar dabba a cikin abinci na iya ƙara yawan amfani da biotin, saboda 85 na dafaffen hanta naman sa yana dauke da 30.8 micrograms na biotin, kuma nama daga wasu gabobin kamar kodan suna da kyakkyawan tushen wannan bitamin.

qwai

Kwai gwaiduwa na daya daga cikin mafi yawan kayan abinci da ke dauke da sinadarin biotin, domin kwai daya da aka dafa yana dauke da microgram 10 na biotin, amma dafa gwaiduwa na iya rage adadin biotin da ke cikinsa.

kifi

Salmon kifi ne mai arziki a cikin furotin da omega-3, baya ga kasancewa mai kyau tushen biotin, kamar yadda gram 85 na salmon gwangwani a cikin ruwa yana dauke da microgram 5 na wannan bitamin.

sunflower tsaba

Kofin kwata na gasasshen tsaba sunflower ya ƙunshi 2.6 mcg na biotin.Gyada, pecans, da walnuts sune tushen abinci mai kyau na biotin.

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