Biotin is basically a water-soluble vitamin. It is called Vitamin H or Vitamin B7. This vitamin is essential for converting nutrients into energy, a vital role for various bodily functions.[1] It is required for cholesterol and lipid metabolism, blood flow that leads to the growth of new hair, and prevention of hair loss, [2] as well as for maintaining healthy skin and nails. While biotin deficiency is rare, it can lead to scaly red rash and hair loss. Thus ensuring an adequate intake of rich biotin foods can provide numerous health benefits. [1]
Importance of Biotin [3]
Biotin plays an important role in our metabolism. Biotin is a water-soluble vitamin that serves as a cofactor of enzymes used in carboxylation reactions. These reactions are essential to activate our metabolism. Here are a few more benefits of Biotin:
- Prevents hair thinning or hair loss
- It locks the moisture inside our skin and boosts skin health by preventing dryness
- Helps with cellular repair or tissue repair
- Its deficiency can cause depression, lethargy, and even, hallucinations
Incorporating biotin-rich foods into your diet is an excellent way to meet your nutritional needs. This article will inform you about the top 20 biotin-rich foods you can include in your daily diet.
20 Best Biotin-Rich Foods
1. Egg Yolks
Egg yolks are excellent biotin-rich foods, with approximately ten micrograms (mcg) per large egg. Egg yolk is also high in healthy fats and proteins, making it a nutritious choice for breakfast or any meal of the day. [4]
2. Salmon
Salmon is a great biotin-rich food as well as an amazing source of Omega-3 fatty acids. A 3-ounce serving of cooked salmon provides around five mcg of biotin and other essential nutrients. [6]
3. Almonds:
Almonds are a nutritious snack and are considered one of the biotin-rich foods for hair growth. Eating 1.5 oz of almonds per day provides good amounts of biotin and other nutrients that aid in preventing heart diseases, making it a convenient and healthy option for boosting your biotin intake. [5]
4. Sweet Potatoes
The delicious sweet potatoes are also a fantastic source of biotin. One medium-sized sweet potato contains approximately 2.4 mcg of biotin, as well as fiber, vitamins, and antioxidants considered good as biotin-rich foods for hair growth. [6]
5. Sunflower Seeds
Sunflower seeds are a crunchy and nutritious snack that are great biotin-rich foods. Just a quarter cup of sunflower seeds offers about 2.6 mcg of biotin. [6]
6. Spinach
Spinach is a leafy green veggie, rich in various vitamins and minerals, including biotin. A half cup of boiled spinach provides approximately 0.5 mcg of biotin, making it a valuable addition to your diet and a biotin-rich food for hair growth. [6]
7. Cheese
Cheese, especially cheddar cheese, is a tasty way to incorporate biotin into your diet. One ounce of mild cheddar cheese contains approximately 0.4 mcg of biotin, along with other essential nutrients like calcium and protein. [6]
8. Plain Yogurt
Plain yogurt is a protein-rich food that contains biotin, with just 1 cup of it offering 0.2 mcg of biotin. [6] It is also a good source of probiotics, which promote gut health. It can be enjoyed as a snack or used as a base for smoothies and dips while being a great source of food rich in biotin for hair.
9. Broccoli
Broccoli is a cruciferous vegetable that offers various health benefits and is also a great biotin-rich food. Just a half cup of fresh broccoli can give you 0.4 mcg of biotin. Thus adding broccoli to your meals can boost your biotin intake while providing essential nutrients. [6]
10. Milk
Milk is not only a good source of calcium but also a food rich in biotin for hair. It is a versatile ingredient that can be enjoyed as a beverage, added to smoothies, or used in cooking and baking. Including just a cup of milk in your diet can 0.4 mcg of biotin. [6]
11. Cereals and whole grains
Cereals like wheat and oats are considered food rich in biotin for hair as well as improvement in nail and skin health. Adding the nutrients-loaded whole grains to your diet can help ensure a steady supply of not only fiber but also biotin, along with other essential nutrients. [7]
12. Mushrooms
Mushrooms are a versatile ingredient that provides biotin and various other nutrients. One cup of cooked mushrooms offers a significant dose of biotin, making it a valuable addition to vegetarian and biotin-rich foods. [7]
13. Lentils
Lentils are a versatile legume that provides biotin and other plant-based proteins. One cup of cooked lentils offers a significant amount of biotin, making it valuable biotin-rich foods vegan. [11]
14. Oranges
Oranges are not only refreshing but also a source of biotin. They are also rich in vitamin C, which supports immune health. Enjoy oranges in their fresh form, or in a juice form as a snack, or incorporate them into salads and desserts.
15. Avocado
Avocado is a versatile fruit that is not only delicious but also packed with nutrients. It contains some amount of biotin, along with other healthy fats and fiber. Adding avocado to salads, sandwiches, or smoothies can help increase your biotin intake. [10]
16. Cauliflower
Cauliflower is a cruciferous vegetable that offers numerous health benefits and is a good source of biotin-rich foods veg. Moreover, it is low in calories and high in fiber content, making it a great choice for weight management. [8]
17. Soybeans
Soybeans are a biotin-rich food that can be beneficial for meeting your nutritional needs. They are a great plant-based source of biotin-rich foods veg, providing a good dose of the nutrient, making them an excellent choice for those looking to increase their biotin intake, especially for vegetarians and vegans. [9]
18. Poultry
Chicken is a lean source of proteins that also provides biotin. Including cooked chicken liver in your diet can help meet your protein needs while also increasing your biotin intake. [7]
19. Beef liver
If you incorporate just 3 ounces of cooked beef liver in your diet, you can boost your biotin intake by several notches as it offers 30.8 mcg of biotin per serving.BBe [6]
20. Walnuts:
Walnuts are a delicious and convenient source of biotin. A handful of fresh walnuts contain approximately 0.78 mcg of biotin, making it an easy and tasty way to incorporate this vitamin into your diet.
Symptoms of Biotin Deficiency [3]
Biotin deficiency shows itself in everyday life. We can recognize the patterns and start indulging in more biotin-rich fruits or vegetables, if these symptoms start showing up:
- Hair thinning, whitening of hair or hair fall
- Dermatitis, scaly rashes on skin, other skin infections
- Frequent recurrence of conjunctivitis in children
- Seizures
- Developmental delay in infants and children
- Depression, lethargy, even hallucinations
Biotin Content in some Biotin Rich Foods [6]
To treat your biotin deficiency, you need to develop an understanding of biotin content in specific food items. A normal individual is required to intake 25-30 mcg of Biotin content throughout the day. Here is a table to help you out with that information:
| S.No. | Food items | Micrograms per serving | % of Daily Value |
| 1. | Egg, whole & cooked | 10 mcg | 33% |
| 2. | Salmon, pink, canned in water, 3 ounces | 5 mcg | 17% |
| 3. | Almonds, Roasted, ¼ cup | 1.5 mcg | 5% |
| 4. | Sweet Potato, cooked, ½ cup | 2.4 mcg | 8% |
| 5. | Sunflower Seeds, roasted, ¼ cup | 2.6 mcg | 9% |
| 6. | Spinach, boiled, ½ cup | 0.5 mcg | 2% |
| 7. | Cheese, Mild Cheddar, 1 ounce | 0.4 mcg | 1.4% |
| 8. | Plain Yogurt, 1 cup | 0.2 mcg | 0.7% |
| 9. | Broccoli, fresh, ½ cup | 0.4 mcg | 1.4% |
| 10. | Milk, 2%, 1 cup | 0.3 mcg | 1% |
| 11. | Cereals and Whole Grains | 0.2 mcg | 0.7% |
| 12. | Beef liver, cooked, 3 ounces | 30.8 mcg | 103% |
| 13. | Banana, ½ cup | 0.2 mcg | 0.7% |
While there are many reasons for you to take foods that are rich in Vitamin B-7 or Biotin, there are literally no reasons why you shouldn’t start working on the intake of Biotin in your meals. Biotin is essential for our metabolism and we can pick any of these biotin-rich food items to add to our diet plan and voila! Say hello to thick and shiny hair, smooth and younger-looking skin, and healthier kids.
FAQs
1. Are vegetables a good source of biotin?
Yes, vegetables like tomatoes and carrots are delicious and nutritious foods that contain biotin. Tomatoes contain high amounts of an antioxidant called Lycopene, which has been associated with various health benefits, including cancer-preventive properties, while carrots are not only good for your eyes but also a source of biotin. One cup of chopped carrots contains around 0.4 mcg of biotin, along with other essential nutrients like vitamin A and fiber.
2. What are some foods rich in keratin and biotin?
Foods rich in keratin and biotin include eggs, fish, meat, poultry, nuts, seeds, legumes, and whole grains. These foods provide essential nutrients like protein, omega-3 fatty acids, zinc, and biotin that support the production of keratin, a kind of structural protein found in hair, skin, and nails. Including these foods in your diet can promote healthy hair, skin, and nails.
3. In which Ayurvedic herbs can you find biotin?
Biotin can be found in good amounts in Ayurvedic herbs like Sesbania agati, commonly known as Agathi Keerai, or vegetable hummingbird, which is a small tree with a loose branching structure. It belongs to the Fabaceae family and the Sesbania genus. They are ideal for individuals with aggravated Vata dosha.
Conclusion:
Incorporating biotin-rich foods into your diet is essential for maintaining optimal health and well-being. The 20 foods mentioned in the article, including egg yolks, salmon, almonds, sweet potatoes, and spinach, are excellent sources of biotin and can be easily included in your daily meals. By making conscious choices and diversifying your diet, you can ensure an adequate intake of biotin and reap the benefits of this essential nutrient.
Disclaimer:
This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.
References:
- Regain Hairs By Consuming These Biotin Rich Foods
- Effectss of Biotin-rich Functional Food (Whalgichan) on Hair Growth and Biological Stimulation in Rat and Human
- Clinical findings of frank biotin deficiency
- Biotin binding protein from chicken egg yolk. Assay and relationship to egg white avidin
- Whole almond consumption is associated with better diet quality and cardiovascular disease risk factors in the UK adult population: National Diet and Nutrition Survey (NDNS) 2008-2017
- Biotin
- Determination of the biotin content of select foods using accurate and sensitive HPLC/avidin binding
- Appraisal of Techniques, Investigation and Analysis of Vitamin (B7) Biotin
- Vitamins | Biotin (Vitamin B7)
- Avocado
- B vitamin quantification in lentil seed tissues using ultra-performance liquid chromatography-selected reaction monitoring mass spectrometry
