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15 Biotin Rich Foods to Include in Your Diet

Published : February 20, 2024 5 mins read Updated On : Mar 22, 2024

Biotin, known as vitamin H or B7, is a B-vitamin essential for converting food into energy and supporting eye, hair, skin, and brain function. Being water-soluble, the body doesn't store biotin, making it vital to consume biotin regularly. While supplements are an option, a diverse diet typically provides ample biotin for most individuals.

Here is the list of 10 best biotin rich foods

Egg yolk

Eggs are rich in B vitamins, protein, iron, and phosphorus, with the yolk being a particularly rich source of biotin. A single, cooked egg (50 grams) supplies around 10 mcg of biotin, equivalent to roughly 33% of the Daily Value (DV). Cooking eggs thoroughly is essential to minimise the risk of Salmonella contamination and enhance biotin absorption. It is important to note that consuming raw egg whites may impede biotin absorption due to the presence of a protein called avidin. (1)

Legumes

Legumes such as peas, beans, and lentils are rich in protein, fiber, and various micronutrients. Interestingly, peanuts and soybeans stand out as some of the most biotin-rich options in this group. For instance, a 30-gram serving of roasted peanuts provides nearly 5 mcg of biotin, equivalent to 17% of the Daily Value (DV). Legumes are commonly boiled and used as a foundation for salads, entrees, or integrated into stir-fries and baked dishes (2).

Nuts and Seeds

Nuts and seeds are excellent sources of fiber, unsaturated fats, and protein, and they generally contain varying amounts of biotin. For instance, a 20-gram serving of roasted sunflower seeds a biotin rich seeds provides 2.6 mcg of biotin, equivalent to 10% of the Daily Value (DV), while 30 grams of roasted almonds offer 1.5 mcg, or 5% of the DV. Nuts and seeds can be enjoyed in various ways, such as raw, added to salads, incorporated into pasta dishes and stir-fries, or blended into homemade nut and seed butters (3).

Liver

Certain organ meats, particularly liver, are abundant sources of biotin. This is because of the biological fact that the majority of the body's biotin is stored in the liver. For example, cooked chicken liver is an even more concentrated source, providing 138 mcg in a 75-gram serving, equivalent to an impressive 460% of the Daily Value (DV). Some individuals prefer consuming liver by frying it with onions, incorporating it into homemade burger patties, or chopping and cooking it to enhance pasta dishes (4).

Sweet Potato

Sweet potato is an excellent biotin rich food for vegetarians. Sweet potatoes are rich in vitamins, minerals, fiber, and carotenoid antioxidants, making them among the top vegetable sources of biotin. A 125-gram serving of cooked sweet potatoes provides 2.4 mcg of biotin, accounting for 8% of the Daily Value (DV). They can be prepared by baking or microwaving until soft, or alternatively, by peeling, boiling, and mashing them, or incorporating them into homemade veggie burger patties (5).

Mushrooms

Mushrooms, nutrient-rich fungi, provide various health benefits, including a significant amount of biotin. Their elevated biotin levels serve as a natural defense mechanism against parasites and predators in their natural environment. Around 20 caps or 120 grams of canned button mushrooms supply 2.6 mcg of biotin, representing almost 10% of the Daily Value (DV). Additionally, a 70-gram serving of chopped, fresh button mushrooms contains 5.6 mcg, equivalent to 19% of the DV (6).

Bananas

Bananas, widely consumed globally, are rich in fiber, carbohydrates, and micronutrients such as B vitamins, copper, and potassium. A small banana weighing 105 grams offers approximately 0.2 mcg of biotin, constituting 1% of the Daily Value (DV). While commonly eaten on their own, bananas can also be incorporated into smoothies, topped with nut butter, or frozen to create dairy-free ice cream.

Broccoli

Broccoli stands out as a highly nutritious vegetable, boasting fiber, calcium, and vitamins A and C. It also serves as rich source of biotin, with just 45 grams of raw, chopped broccoli providing 0.4 mcg, equivalent to 1% of the Daily Value (DV). Enjoy it raw with hummus, steamed, roasted with olive oil and seasoning, blended into soups, or sautéed and incorporated into pastas and casseroles.

Almonds

Providing 1.5 mcg per quarter cup, almonds emerge as a potent biotin source. Almonds are not only rich in biotin but also contain omega-3 fatty acids and monounsaturated fats, known for reducing inflammation and promoting heart health. Additionally, almonds offer vitamin E, crucial for maintaining healthy hair and skin. For an enhanced biotin intake, consider combining almonds with other biotin-rich foods like oatmeal. Alternatively, create a trail mix by blending almonds and peanuts, each contributing 0.8 mcg of biotin.

Avocados

Avocados, renowned for their folate and unsaturated fats, are also a rich source of biotin. A medium-sized avocado, weighing around 200 grams, provides at least 1.85 mcg of biotin, constituting 6% of the Daily Value (DV). Avocados can be enjoyed in various ways, such as raw, mashed on toast, incorporated into guacamole, or sliced to enhance salads, taco soup, and burritos.

Salmon

Salmon stands out as an excellent source of biotin, providing 5 micrograms per 85-gram cooked serving. Rich in omega-3 fatty acids, salmon supports hair health, potentially preventing hair loss and promoting overall well-being.

Tuna

Canned tuna isn't just a convenient choice; it's a nutritious one too. A 385-gram serving of water-packed tuna provides 0.6 micrograms of biotin. Additionally, it's rich in omega-3 fatty acids, protein, vitamin D, selenium, and iodine, offering a well-rounded nutritional boost.

Spinach

Spinach is another biotin rich foods providing 0.5 micrograms in a 1/2 cup or 64 grams when boiled. Beyond biotin, spinach offers additional health advantages, serving as an excellent source of fiber, calcium, iron, folic acid, and vitamins A and C.

Dairy

Biotin is present in modest amounts in dairy items such as milk, yogurt, and cheese. Cheddar cheese, in a 28-gram portion, provides 0.4 micrograms of biotin; 2 percent milk, in a 1-cup or 128-gram serving, offers 0.3 micrograms; and approximately 128 grams of plain yogurt contains 0.2 micrograms of biotin. If you don't have a dairy sensitivity, these products serve as valuable sources of calcium, potassium, vitamin D, and protein.

Meat

Some meats, like pork chops and cooked hamburger meat, can serve as significant sources of biotin. Both an 85-gram portion of cooked pork chop and cooked hamburger meat contains 3.8 micrograms of biotin, equivalent to 13 percent of the Daily Value (DV).

Conclusion

Biotin, a water-soluble B vitamin essential for the body, must be acquired through dietary sources. Deficiency is uncommon and can be prevented by consuming foods rich in biotin. Excellent biotin sources include legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast. While biotin supplements are an option, a well-rounded diet typically provides sufficient biotin for most individuals.

author
Soumil Vartak
Health and Fitness enthusiast

Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More

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