Biotin also known as vitamin B-7 or vitamin H is an essential water-soluble nutrient that plays a vital role in regulating gene and cell formation that promotes healthy hair and skin. It is also an important nutrient for developing fetuses in pregnant women. Biotin is also a key nutrient that helps in metabolizing carbohydrates, fats, proteins and fibre by converting food into body fuel. Biotin deficiency may lead to weaker immunity and can be fatal in certain cases. Here, we are sharing some biotin-rich foods which you can use daily to overcome any health barrier
- Liver and other meats
- Egg yolk
- Seeds and Nuts
- Sweet potato
- Swiss Chard
- Sunflower Seeds
- Peanut Butter
- Whole Wheat Bread
There are certain foods that are considered as the richest sources of biotin:
Animal liver is one of the richest sources of biotin that can be included in the diet. A 3-ounce of cooked animal liver contains 35 micrograms of biotin. Apart from the liver, kidney meat also contains a high level of biotin and vitamins.
Egg yolks are another excellent source of biotin that helps in the growth of healthy nails, skin, hair and energy production. Consuming 1 whole boiled egg provides up to 25 micrograms of biotin. Make sure to cook the eggs before eating to get the maximum biotin intake. Raw eggs are not advisable because of their inability to get absorbed by the body. (1)
Yeast is yet another wonderful source of vitamin B7 rich food. Brewer’s yeast is used to make bread and nutritional yeast that adds flavor to the foods are equally good to consume as it is a necessary growth factor of cellular functions. We recommend an adequate amount of yeast to provide essential nutrients to your body.
Biotin content is likely to vary in different seeds and nuts, but both are rich sources of vitamins. Nuts such as almonds, nuts and nut butter are excellent in providing biotin. Seeds such as sunflower seed and other foods such as sweet potatoes, legumes, onions and tomatoes contain essential vital nutrients that benefit skin and hair health. Therefore, eating a handful of roasted almonds can give you 1.5 micrograms of biotin. (2)
Salmon fish is biotin rich food for hair growth as it has omega-3 and protein along with other essential nutrients that contribute to healthy skin and strong hair.
Dairy products like milk, cheese, and yogurt are also rich sources of biotin. Though the amount of biotin may vary in different dairy products. Studies have found that blue cheese and cheddar cheese are the most biotin-rich sources providing 0.4 to 2 mcg of biotin per ounce. Whereas, milk and yogurt provide 0.2 to 0.4 mcg of biotin per cup. (3)
Avocados are incredibly nutritious healthy fats that provide many health benefits and is also an excellent source of biotin. One whole avocado provides 6 mcg of biotin and is considered a rich source of vitamin E.
We can rate sweet potatoes in the category of highest biotin providing vegetable. It is also loaded with vitamins, minerals, calcium and also act as an antioxidant to fight against diseases. Just one cooked sweet potato gives you approximately 2.5 mcg of biotin with fewer calories. (4)
Cauliflower is another unimpeachable source of biotin as it has antioxidants and anti-inflammatory properties. Adding one cup of raw cauliflower to your diet gives you up to 4 mcg of biotin.
Mushrooms are not only an enriched source of biotin but are also rich in protein, fibre, vitamin B that supports the immune system and prevent damage to cells and tissues. Being low in fat and calories, it is the most preferred source. Just add cooked or boiled mushrooms to your salad to make a healthy snack. (5)
Tuna has an average source of biotin but has plenty of other health benefits and so it can be added to your diet plan a few times a week. It is also a good source of protein and omega-3 that promotes healthy hair and a strong body.
Turkey is a great source of getting biotin in your diet. It is best known for its protein compound that helps in muscle building. The biotin content in turkey meat depends on the dietary intake of turkey. An organic and chemical or antibiotic-free brand is always preferable.
Swiss chard is a green plant that is amongst the top producer of foods that contain biotin. You can add Swiss chard to your salads or opt for a smoothie to get a good boost of nutrients and biotin for strong hair and a healthy body.
Sunflower seed is yet another great snack that is heart-healthy, rich in biotin, magnesium and antioxidants. Eating a handful of raw sunflower seeds to avoid trans fats of roasted seeds. One-quarter cup of sunflower seeds contains approximately 2.6 mcg of biotin.
Bananas are an exceptionally great source of biotin rich foods. One average size banana contains about 1.20 mcg of biotin. They also provide potassium, manganese, calcium and iron and other dietary fibers to maintain a healthy body. (6)
Peanut butter is the most preferred choice as a healthy snack. It suffices your biotin and other needs of nutrients. One-quarter cup of peanut butter gives you 6.40 mcg of biotin. So switch to an organic peanut butter brand to get the maximum health benefits.
Whole wheat bread is a much healthier substitute for white bread as it is a good source of foods high in biotin that enables you to reach your daily intake. Loaded with surprising benefits of protein, iron and fiber, one slice of whole-wheat bread provides 0.02 to 6 mcg of biotin.
Berries like blueberries, blackberries and strawberries have a high source of antioxidants. Therefore, it is also a wonderful source of biotin rich foods that helps the body to protect against free radicals and give you younger-looking skin.
More Article you may Love
Biotin is directly associated with our hair health, skin, and nails. Therefore, it plays different roles in body functionality. The above-listed food will help you get healthy-looking skin, improve immunity, and have strong nails and hair. So if you love this article, don’t forget to comment below and let us know which one will you try. Do share this article with your friends too.
Varsha is a keen content writer with having an interest in writing content on topics like beauty, health & lifestyle. Although she’s fairly new, what she likes best about content writing is that it allows her to learn and write about a variety of topics and issues.