Kedu ihe bụ isi mmalite nri maka biotin?

Biotin bụ ihe nrụpụta imidazole ma dị na nri ndị a:

imeju nwa ehi

Ịtinye imeju anụmanụ na nri nwere ike ịbawanye oriri biotin, n'ihi na gram 85 nke imeju anụ ehi esichara nwere 30.8 micrograms nke biotin, anụ sitere na akụkụ ahụ ndị ọzọ dị ka akụrụ bụ ezigbo isi iyi nke vitamin a.

akwa

nkochi ime akwa bụ otu n'ime ihe oriri ndị na-enweta ọgaranya na biotin, n'ihi na otu àkwá esitere nwere microgram 10 nke biotin, mana isi nkochi ime akwa nwere ike ibelata ọnụọgụ biotin dị na ya.

Salmọn

Salmon bụ azụ nke nwere protein na omega-3, na mgbakwunye na ịbụ ezigbo isi iyi nke biotin, n'ihi na gram 85 nke salmon mkpọ n'ime mmiri nwere 5 micrograms nke vitamin a.

mkpụrụ osisi sunflower

Otu ụzọ n'ụzọ anọ nke mkpụrụ osisi sunflower a ṅara n'ọkụ nwere 2.6 mcg nke biotin. Ahụekere, pecans, na walnuts bụ ezigbo nri nri nke biotin.

Isiokwu ndị ọzọ: 

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