Biotin rich foods are those foods that help metabolize the food consumed by us. Biotin foods aid in the breakdown of carbohydrates, proteins and fats to ease out the process of assimilation of food and provide the required energy to the body. Biotin aka Vitamin B-7 or Vitamin H is a water-soluble vitamin. It is also a good supplement to maintain healthy nails, hair and skin.
This video will give you a quick introduction of the foods rich in biotin –
The daily body requirements of biotin can be met by having food rich in biotin or by having biotin supplements. In this article today, I’m going to discuss the biotin food sources and the potential complications and risks associated with its consumption.
Biotin Rich Foods List
| Vegetable | Fruits and Dry fruits | Other Biotin foods Sources |
| Sweet Potato | Avocados | Chicken and other meats |
| Cauliflower | Almonds and Nuts | Fishes |
| Mushroom | Walnut | Yeast and Whole Grains |
| Spinach | Berries | Eggs |
| Bananas | Dairy products |
From the above-mentioned list of biotin food sources, you now have an idea of what you can include in your diet chart to provide enough amount of biotin to the body. Now, going a little further let us take a look in detail at these biotin sources.
All About The Vegetable Biotin Food Sources
1. Sweet Potato
It tops among the vegetable biotin rich food list. B-carotene another constituent of these potatoes has an extraordinary effect on the appearance of skin, boosts eyesight and prevents the occurrence of macular degeneration(a disease that affects the central region of the retina). A half cup of cooked sweet potato provides 2.4 µg of Biotin and only 90 calories. Hence, it is important in the biotin rich foods list.
2. Cauliflower
Even this vegetable consists of enough amount of biotin. One cup of raw cauliflower provides up to 4 µg of biotin. It prevents grave health problems like heart diseases and cancer. It is a zinc and biotin rich food that also helps in neutralizing the toxins in the body, supports the liver. Consumption of cauliflower also maintains good hair and scalp health.
3. Mushrooms
Mushrooms are also rich biotin sources. The best way to eat these biotin loaded is to consume it raw to achieve the maximum. However, if you are not comfortable with eating it raw you can have it sautéed or mix up with eggs’ yolks and almonds for a protein filled and food rich in biotin.
4. Spinach
Spinach has the highest amount of biotin content among the leafy vegetables. It is fiber packed and also loaded with other nutrients. It is advisable to have it fresh, however; even the frozen ones have a good amount of biotin content. It is also low in fat and rich in iron content. It prevents heart-related disorders, cancer, and anemia too.
5. Carrots
This root vegetable is a good biotin food source and b-carotene as well. It is normally recommended by the ophthalmologists for improved health of the eye. Plus, the biotin content in them helps in hair growth.
In Detail About The Biotin Food Sources In Fruits And Dry Fruits
1. Avocados
Avocado is not only the food rich in biotin but also is rich in Vitamin E. One full avocado contains approximately 2-6 µg of biotin. They comprise of fats that are healthy and is the source of other nutrients that promote healthy hair. Having avocados every day will reduce your risks of cancer, arthritis, help you in weight loss and improve your overall eye health.
2. Bananas
This is one of the easily available and cheap fruit. But is very high in its potassium content and biotin as well. It helps relieve anxiety and stress. It boosts your digestion and provides you with enough amount of energy.
3. Berries
are the must include in the biotin rich foods list. They are rich in anti-oxidants. Any kind of berries when appropriately included in the diet plan can help you achieve a better quality of skin and hair. They also help maintain the blood sugar level and balance the body metabolism.
4. Walnuts
All the nuts have high nutritional value and the amount of nutrition provided by them varies from source to source. Walnuts are biotin foods also rich in vitamin E as well. Eating few walnuts is going to provide your body with the some of the constituents required as a part of daily nourishment. Walnuts are also known to benefit nails and hair quality. Antioxidant property of the walnuts helps to maintain the youthfulness of the skin.
5. Almonds and Nuts
As mentioned above, different nuts have a different amount of nutritional content. 1/4th cup of roasted almonds contains approximately 1.5µg of biotin factor. Those bothering about protein diet should definitely include almonds to meet the requirement for biotin and proteins as well. And for those having only vegetarian foods, this is one the best biotin foods with other nutritional values to include in your diet.
Last But Not The Least, Other Foods Rich In Biotin
1. Chicken And Other Meats
Chicken and other meats like beef, pork etc. are the extremely rich biotin food sources. Especially, liver of these meat products contains the high amount of biotin. One serving of 80-85gm of the liver contains 30 µg of biotin. Oh well! That’s a great amount to have from one serving. Other meat organs like kidney and meat chops also contain a considerately good amount of biotin.
2. Fishes
Most of the fishes are rich biotic foods, proteins, fatty acids, omega 3’s. Three ounces = 85.04 gm of a fish serving provides 5µg of biotin along with the other nutrients. Some of the fishes highly rich in their biotin contents are salmon, sardines & tuna.
3. Yeast And Whole-Wheat Grains
Now that I’m describing this product, it is a no-brainer that it is the food rich in biotin7 gm of brewer’s yeast and other nutritional yeasts contain 14 µg of biotin. Whole grains and their products obtained using the yeast like whole-wheat bread etc contain the legit amount of biotin. One slice of whole grain bread is said to contain 0.02 to 6 µg of biotin.
4. Eggs
The nutritional value of eggs is already known worldwide. But do you that a fully cooked egg provides up to 10 µg of biotin. It is necessary that the egg is fully cooked in so that the body can uptake biotin. Raw egg white contains the protein called avidin that binds to the biotin and hampers its assimilation by the body. Egg yolks contain the maximum amount of biotin content since the biotin helps in the development of the embryo. Eggs are in fact zinc and biotin rich foods.
5. Dairy Products
Milk products are another rich biotin sources. All the dairy products like cheese, yogurt, milk, curd etc. contain biotin in diverse quantities. Blue cheese and camembert cheese are the richest sources of biotin amongst the dairy products. Consumption of adequate quantities of dairy food products can help maintain a healthy diet and provide the body with the essential nutrients. Meeting the daily requirements of the body, in turn, is going to benefit the overall health of body, skin, nails and hair.
Some Risks Associated And Things To Be Noted For Biotin Foods Or Supplements
- It is a fact that biotin promotes embryo development but pregnant ladies should seek medical help before swallowing done any additional biotin supplements.
- Some people already on medications should consult the medical practitioner before the intake of additional biotin supplements as the excess amount of biotin can hamper the normal functioning of the system.
- Having biotin supplements or foods as the first priority in the morning increases your energy levels.
- On the other hand, having any vitamin B supplements including biotin in the night interferes with the sleep pattern. So be careful about the time of the day when you take it unless specified by a doctor.
Recommended Daily Biotin Needs Of The Body At Different Stages Of Life
This table given below provides a better picture about the daily biotin needs of the body as per the age group.
| Age group | Amount of Biotin needed in µg |
| 0-6 months of age | 5 |
| 7-12 months of age | 6 |
| 1-3 years of age | 8 |
| 4-8 years of age | 12 |
| 9-13 years of age | 20 |
| 14-18 years of age | 25 |
| Above 18 years of age | 30 |
| Expecting mothers | 30 |
| Breastfeeding mothers | 35 |
Are You Aware Of These Facts About Biotin?
- Biotin aids in embryogenesis (development of the embryo). Hence, recommended by doctors during the pregnancy.
- Regulates gene expression and cell signaling.
- It is never stored in the body.
- Biotin can be produced by the bacteria in the gut.
- Zinc and biotin rich foods help in maintenance and repair of muscles.
- Biotin foods are the best when it comes to regulating the blood sugar level and cholesterol.
- As per Greek etymology, the word Biotin is derived from the word ‘biotos’ that means ‘life or sustenance’
- Food rich in biotin provides nourishment to the hair from inside and promotes the growth of healthy, strong and natural hair.
There is a lot in store with the biotin rich foods. Although biotin deficiency is rare, it is never harmful to have it the minute quantities daily through good food habits. All the way through reading down here we are well aware that biotin is one of the good resources to maintain sound health, skin and other to prevent other underlying conditions. So consume balanced biotin food sources and stay youthful.
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