Biotin, also known as Vitamin B7 is one of the essential vitamins involved in the significant process of metabolism, primarily related to the utilization and conversion of fats, carbohydrates, and proteins into energy. And therefore it plays a significant role in the process of metabolism and digestion.
Now because biotin deficiency or low biotin levels in the body can’t be identified by a clear laboratory test, but it is usually diagnosed by some symptoms and clinical signs including hair thinning accompanied by hair loss, red scaly rash around the eyes, mouth, and nose. Other symptoms include depression, tiredness, hallucinations, and tingling of arms and legs, etc.
Although its deficiency is rare and can be easily cured by eating biotin-rich foods and my motive here is not to scare you but to aware you that if you undergo or diagnose any of these symptoms or even in general, this “BIOTIN SMOOTHIE” can be a go-to recipe for you.
It is not always necessary to improve and work on the diet when you undergo any disorders or deficiencies, it’s better to have a healthy lifestyle including a nutrient-dense diet and some nice physical activity before only.
Because why not, after all, “PRECAUTION IS BETTER THAN CURE”!
This “BIOTIN SMOOTHIE” is enriched with the goodness of some healthy nutrient-dense ingredients such as banana, oats, seeds that are not only rich in biotin but other essential vitamins, minerals, and macronutrients at the same time.
You can consume a fresh glass of “Biotin Smoothie” to kick start your day or even take it as your snack, as you like it!
HEALTH BENEFITS:
- It Helps reduces cholesterol and blood sugar levels.
- Promotes weight loss.
- Improves metabolism and aids digestion.
- Lifts energy.
- It Helps maintains hormonal balance.
- Helps prevent diabetes and any other digestive disorders.
PREPARATION TIME: 5 minutes
COOKING TIME: 2 minutes
TOTAL TIME: 5-7 minutes
Serves: 1-2
Calories: 250 Kcal/serve
INGREDIENTS
| 1. | Oats | 4 tbsp. |
| 2. | Flax Seeds | ½ tbsp. |
| 3. | Pumpkin Seeds | 1 tsp. |
| 4. | Sunflower Seeds | 1 tsp. |
| 5. | Small Dates | 3 |
| 6. | Cocoa Powder | 1 tsp. |
| 7. | Luke Warm Water | ¾ cup |
| 8. | Milk | 1 cup |
| 9. | Banana | ½ |
| 10. | Soaked Almonds | 6 |
| 11. | Peanut Butter | 1 tbsp. |
| 12. | Ice Cube | Some (optional) |
DIRECTIONS
- Take a bowl; add oats, dates, flax seeds, pumpkin seeds, sunflower seeds, cocoa powder, and some water.
- Mix them well.
- Keep them soaked for a minimum of 2-3 hours or overnight.
- In a blender jar, add the soaked oats and seeds mixture, small pieces of banana, soaked peeled almonds, peanut butter.
- Blend all the ingredients.
- Now add milk to the blender and blend again.
- And your “BIOTIN RICH SMOOTHIE” is ready!
- You can top it off with some seeds of your choice.
NUTRITIONAL VALUE
Note: The availability of biotin can be easily fulfilled by making some easy changes in the diet by consuming some biotin-rich foods such as oats, bananas, almonds, and mixed varieties of seeds and nuts. These food sources are not only easily accessible but also easy to consume.
Oats are a great source of both soluble as well as insoluble fiber. It is also rich in essential vitamins and minerals including manganese, phosphorus, biotin, copper, thiamine, etc.
Dates are packed with the goodness of essential vitamins and nutrients. They are also a good source of carbohydrates and fiber.
Banana is one of the best fruit sources of biotin. Also, it is a rich source of fiber, potassium, folate, and antioxidants.
Almonds contain a good amount of calcium, magnesium, manganese, Vitamin-K, copper, biotin, protein, and zinc.
Peanut Butter is a concentrated source of nutrients including protein, vitamin E, niacin, copper, etc.
Flax seeds are loaded with nutrients including omega-3 fatty acids and are also a great source of dietary fiber.
Pumpkin Seeds are a great source of protein, unsaturated fats, including omega-6 fatty acids.
Sunflower Seeds are another amazing source of biotin. Also, it is high in protein and healthy fats and a rich source of Vitamin E, B1, B6, iron, copper, selenium, manganese, and zinc.
| ENERGY | CHO | PROTEIN | FATS |
| 500 Kcal | 74 g | 21 g | 22 g |
Calories: 250 Kcal/serve
Try out this alluring and nutritious “Biotin Rich Smoothie” and upgrade the standard of nutrition to another level.