Yes, chocolate, especially dark chocolate and unsweetened cocoa powder, contains small amounts of biotin (Vitamin B7), though not in huge quantities, but it also provides other beneficial minerals like copper, iron, and magnesium. Unsweetened cocoa powder offers a notable percentage of the daily value for biotin, making it a contributor, not a primary source, to your intake.
Black liquorice, dark chocolate, and Nutella all contain small amounts of biotin and hey, while they may not cover your entire daily intake, they can bring a smile to your face [9].
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
However, pregnant women may require more biotin to meet the demands of pregnancy. Suboptimal biotin status is common during pregnancy and occurs in 50% of pregnant women (7–9). Biotin deficiency during pregnancy may have an adverse impact on biotin supply to the fetus and impair fetal development (10–12).
Per serving, brewed coffee is a best source (>50% daily value) of polyphenols; and a good source (10-20% daily value) of vitamin B2 (riboflavin), and vitamin B7 (biotin).
Avocados: This nutrient-rich fruit is good for skin health due to its vitamin E content. A 100-gram serving of avocado will contain between 3.2 and 10 mcg of biotin.
Medical experts advise using unsweetened cocoa powder to boost heart health via powerful flavour flavanols. This addition increases nitric oxide production, which relaxes blood vessels and improves overall blood circulation.
Despite its popularity in the media and amongst consumers, biotin has no proven efficacy in hair and nail growth of healthy individuals. Only 1 study has shown decreased levels of biotin in healthy individuals, though this data was confounded by multiple factors, including patient history.
Good sources of vitamin B12 include:
Signs and symptoms of biotin deficiency
Signs of overt biotin deficiency include hair loss (alopecia) and a scaly red rash around the eyes, nose, mouth, and genital area. Neurologic symptoms in adults have included depression, lethargy, hallucinations, numbness and tingling of the extremities, ataxia, and seizures.
Having the following prevents hair fall:
Whether you're trying to boost your energy, improve your skin and hair, or simply maintain overall wellness, two B-complex vitamins often come up in conversation: biotin (Vitamin B7) and Vitamin B12. While both are essential, they work differently in the body.
Excess in the body is rare, and since biotin is a water-soluble vitamin, it is excreted in the urine when in excess. Signs and symptoms of biotin overdose may include and are not limited to insomnia, excessive thirst, and urination.
What are the consequences of eating chocolates? Chocolate receives a lot of bad press because of its high fat and sugar content. Its consumption could be associated with acne, obesity, high blood pressure, coronary artery disease, and diabetes.
It's true! Enjoying dark chocolate (chocolate containing 70% cacao or higher) not only supports hair growth, it also combats some of the leading causes of hair loss. Chocolate contains potassium, copper, iron and magnesium in high concentrations. These ingredients are beneficial for healthy hair and skin.
Choose Dark Over Milk
The solids have flavanols, antioxidant plant compounds that can reduce inflammation, improve blood flow, and support overall health. Dark chocolate has more solids, and therefore more flavanols, than milk chocolate. (To get a meaningful amount, choose a bar that's at least 70 percent cocoa.)
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
During pregnancy, ensuring adequate vitamin B12 levels is crucial for fetal development and maternal health. The third trimester is especially significant as the fetus undergoes rapid growth and development, necessitating adequate nutrient transfer from the mother.
As there are a number of alleged side-effects mentioned in relation to extreme over consumption of biotin, it may well be that any hair loss is a result of the body being 'out of sorts' or adjusting to this new regime rather than as a direct result of the biotin itself.
Vitamin H is known to stimulate hair growth. Studies have shown that biotin deficiency can lead to hair loss. While biotin can be used to treat hair loss, the best results occur in individuals who are biotin deficient. However, biotin deficiency is quite rare as it is found in many food sources.
White hair can be reversed or stopped naturally by eating foods rich in antioxidants, improving your Vitamin B12 & B5 intake. You can also reduce white hair growth by eating foods like berries and grapes that improve your hair's natural health.
Water is the drink of choice for heart health. If you're thirsty, drink water. When the weather is warm or we're exercising, our bodies need more water than usual. Unflavoured milk, tea and coffee can be enjoyed in moderation.
Sugar/Sugary Syrups
Adding sugar and sugary syrups to your coffee can lead to unhealthy spikes in blood sugar and excessive calorie intake, depending on how much you use. “One teaspoon of sugar in your cup of coffee will not have a giant impact on your overall health,” says Hollendonner.
As a rule of thumb, though, the recommendation for someone who works a 9 to 5 and follows a standard evening bedtime is to cut off caffeine intake around 2 or 3 p.m.