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.
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).
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).
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).
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.
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.
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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