A healthy pregnancy is when both the mother and the child are in the best of health. It involves eating well, exercising, avoiding alcohol and smoking, and managing stress effectively.
The most important requirement for a healthy pregnancy is ensuring proper nutrition. And therefore, in this article, we focus on one essential nutrient that plays a key role in supporting women and babies during and post pregnancy: biotin.
Biotin is one of the B vitamins known to metabolise carbohydrates, fats, and amino acids. It is said to support foetal growth, keeps immunity strong during pregnancy, and also reduces the risk of preterm labour. If you’re looking forward to increasing your biotin intake, here are some natural sources that can do that.
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Sweet Potatoes
This winter food is a powerhouse of nutrients, including biotin. According to the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), a 1/2 cup of cooked sweet potatoes contains 2.4 mcg of biotin, or 8% of the Daily Value (DV), which is around 30 mcg per day. You can eat sweet potatoes in many ways, including baked, mashed, raw, or fried. Moreover, you can make it a part of your soups, sandwiches, pancakes, and curries.
Egg Yolks
Egg yolks are a great source of biotin, which usually helps with hair growth and strong nails. However, it can also benefit pregnant women and their babies inside the womb. As per the NIH, a whole, cooked egg can offer about 10 mcg of biotin, which is approximately 33% of the DV.
Almonds
Nuts like almonds are also a good source of biotic along with protein, vitamins, and healthy fats. They are said to aid in foetal development and reduce the risk of pregnancy complications. Additionally, due to their rich nutritional profile, they also boost overall maternal health. However, it is crucial to not overeat almonds and consult a doctor for daily recommended intake.
Spinach
Leafy greens like spinach are also extremely healthy and nutritious for pregnant women. Not only are they rich in fibre, folate, and other important vitamins and minerals, but they are also high in biotin. According to the United States Department of Agriculture (USDA), 100 grams of spinach contains 4.25 mcg of biotin, while the same amount of baby spinach contains 1.66 mcg.
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Bananas
In addition to being rich in potassium and vitamin C, bananas are also high in biotin, which can support a pregnancy. Reportedly, a medium banana contains about 0.2-0.6 mcg of biotin.
For pregnant women, bananas also act as an energy source and also maintain haemoglobin levels, which in turn reduces the risk of anaemia. However, it is always important to speak to your doctor before making any changes in your pregnancy diet.
Conclusion
Pregnancy is a blessing. But at the same time, it can be overwhelming. A healthy pregnancy requires proper nutrition, and biotin is an essential nutrient that supports both the mother and baby. Including biotin-rich foods in your diet helps prevent deficiencies, ensuring overall well-being and reducing potential health risks during pregnancy.