Biotin, also known as Vitamin B7, is a key vitamin in the development of hair, nails and skin. Biotin also helps to convert food into energy. Being a water-soluble vitamin, Biotin is excreted in your urine and is not stored by your body. Biotin deficiency is quite uncommon but can present in the form of hair loss, fatigue and dry skin. The daily requirement of biotin is 30mcg/day (1). Foods that contain biotin are enough for you to fulfill your daily biotin requirements. So, in this blog we will find out what are the best biotin food sources.
1. Egg Yolks
Eggs are a great source of B vitamins as well as other good stuff like protein and iron. Make sure to properly cook them since raw egg whites include a protein called avidin that can negatively affect how well the body absorbs Biotin. A whole cooked egg contains 1mcg of Biotin, which is around 33 percent of the daily intake and is primarily found in the yolk (DV) (2).
2. Legumes
The two of the best natural sources of biotin are peanuts and soybeans, while most legumes are also excellent sources. The amount of biotin in a 28-gram serving of roasted peanuts is a little under 5 mcg or 17% of the DV (3). 19.3 mcg of biotin, or 64% of the DV, may be found in one serving of whole soybeans, which is 3/4 cup (100 grams). Peas, beans, and lentils are other legume sources high in protein, fiber, and minerals (4).
3. Seeds and Nuts
Most nuts and seeds, particularly almonds and sunflower seeds, are good sources of Biotin. Roasted sunflower seeds contain 2.6 mcg of Biotin, or 10% of the DV, in a 1/4-cup (20-gram) serving. 1.5 mcg, or 5% of the DV, are present in 1/4 cup (30 gram) of roasted almonds (5). Additionally, a plentiful supply of fibre, unsaturated fat, and protein are nuts and seeds.
4. Liver
Although it may not be a regular component of your diet, organ meats like liver are the best biotin sources available (which makes sense, considering biotin is stored in the liver). There is almost 31 mcg of Biotin in just 75 grams of cooked beef liver. A 75-gram serving of cooked chicken liver contains 138 mcg, which is considerably more (6).
5. Sweet Potatoes
One of the best vegetable sources of biotin is sweet potatoes. 2.4 mcg of biotin, or 8% of the DV, may be found in a 1/2-cup (125-gram) portion of cooked sweet potatoes. They're also a great nutritious option because they contain vitamins, minerals, fibre, and carotenoid antioxidants (7).
6. Mushrooms
Because mushrooms contain a lot of biotin, they are naturally resistant to parasites and predators. The amount of biotin in 20 caps (120 gram) of canned button mushrooms is 2.6 mcg or over 10% of the DV. 1 cup of chopped button mushroom contains 5.6mcg of biotin which is 19% of DV (8). On top of that, these nutrient-rich fungi provide many additional health advantages. They are a fantastic source of antioxidants, magnesium, and selenium.
7. Bananas
Some fruits like bananas have a small amount of biotin. The amount of biotin in a small banana (105 grams) is roughly 0.2 mcg or 1% of the DV. There are a ton of additional advantages to taking into account because bananas are also rich in fibre, carbohydrates, and micronutrients, including B vitamins, copper, and potassium (9).
8. Broccoli
Although broccoli is better recognised for its fibre, calcium, and vitamins A and C, it also packs a little biotin punch. 0.4 mcg are in 1/2 cup (45 grams) of uncooked, chopped broccoli (10).
9. Yeast
Brewer's and nutritional yeast contain a surprisingly high level of biotin (specific amounts vary by brand). Brewer's active yeast is utilised while creating bread and beer. Biotin is a typical 2.25-teaspoon (7-gram) packet of active dry yeast for baking is 1/4 mcg or 5% of the DV. When making non-dairy cheese, nutritional yeast, an inactive yeast, is frequently added. For every two teaspoons (16 grams) up to 21 mcg of biotin may be present (11).
10. Avocados
Avocados are a fantastic source of biotin. They are also a rich source of unsaturated fats and folate. The amount of biotin in a medium avocado (200 gram) is at least 1.85 micrograms or 6% of the DV (12).
11. Salmon
Salmon is the most incredible seafood option in terms of biotin content. The amount of Biotin in a cooked 3-ounce (85-gram) portion of salmon is five micrograms. Omega-3 fatty acids, which are abundant in salmon and are also helpful for persons attempting to improve the health of their hair, are another benefit. This kind of good fat may be able to stop hair loss.
12. Tuna
Not only is canned tuna convenient, but it's also healthy. Additionally, it contains a lot of Biotin. 0.6 mcg of Biotin are found in a 3-oz can (85 grammes) of tuna in water. Omega-3 fatty acids are also abundant in canned tuna, a great source of protein, vitamin D, selenium, and iodine.
13. Spinach
Another food that provides a respectable amount of Biotin is spinach. 0.5 mcg of Biotin is present in 1/2 cup (64 gram) of boiling spinach. Spinach also has a wealth of nutrients, including fibre, calcium, iron, folic acid, and vitamins A and C.
14. Dairy
Dairy Products, including milk, yoghurt, and cheese, contain trace amounts of Biotin. 0.4 micrograms of Biotin are present in 1 ounce (28 grams) of cheddar cheese, 0.3 micrograms are present in 1 cup (128 grams) of 2 per cent milk, and 0.2 micrograms are present in 1 cup (128 grams) of plain yoghurt. These foods are a fantastic source of calcium, potassium, vitamin D, and protein, assuming you don't have dairy intolerance.
15. Meats
A few types of meat can also be a rich source of Biotin. Pork chops and cooked hamburger meat are examples of these. 3.8 micrograms of Biotin, or 13% of the DV, can be found in a 3-ounce (85-gram) portion.
Conclusion
Biotin rich foods are excellent for hair growth. Biotin aids in the production of keratin, a protein that forms the structure of hair. It also promotes scalp health and may help prevent hair thinning and loss. Incorporating the above biotin rich foods will make your hair stronger, prevent hair damage and improve hair texture and volume.
FAQs
Which food has the highest biotin?
Non vegetarian food sources like meat, eggs and fish are foods with the highest biotin.
How much biotin is in one egg?
One whole egg has 1 mcg of biotin which is 33% of daily value.
How do vegetarians get biotin?
Vegetarians can obtain biotin from plant-based sources such as nuts (almonds, peanuts), seeds (sunflower seeds), legumes (beans, lentils), whole grains, and certain vegetables (sweet potatoes, spinach).
How much biotin is OK daily?
The daily recommendation of biotin is 30 mcg/day.
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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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