Biotin or Vitamin B7 is a water-soluble vitamin that converts food into fuel for your body. Biotin is an essential vitamin that helps metabolize carbohydrates, fats, and proteins.
Biotin is a vital vitamin for the developing fetus in pregnant women, as well as, liver health. Biotin has a role in a cellular level as it plays a key role in gene regulation and cell signaling. Biotin is associated in many people with healthy hair, nails, and skin.
Like many vitamins, Biotin can be manufactured by bacteria in our gut, taken as a supplement, and obtained by eating certain foods.
Biotin-Rich Foods
The Office of Dietary Supplements states that an adult should take 30 micrograms of biotin daily while breastfeeding mothers up to 35 micrograms.
The levels of biotin in foods can be difficult to estimate due to inaccuracies and gaps in the data of food composition. It is certain though that canned food and canning food can decrease the levels of biotin.
However, there are foods that are rich in biotin, and we are going to tell you about them.
1. Liver and Other Meats
Biotin is stored in the liver, so naturally, eating animal liver is a great source for increasing your biotin levels. A cooked beef liver can contain up to 30 micrograms of biotin, while others vary, and some even have higher.
2. Egg Yolk
Egg yolks are excellent provides of biotin. According to an article about Biotin, one cooked egg provides up to 10 micrograms of biotin.
For maximum biotin intake, special preparations can be done to the egg. Namely, cooking the egg before eating will bind a protein called dietary avidin, which is found in raw eggs, with biotin and will stop it from being absorbed by our bodies.
3. Yeast
Both brewer’s and nutritional yeast are great sources of biotin. The amount of biotin can vary widely with 7 grams of yeast containing between 1.4 and 14 micrograms of biotin.
4. Nuts and Seeds
Nuts and seeds are excellent sources of biotin, but the amount can vary depending on the nut or seed. A quarter cup of roasted almonds contains 1.5 micrograms of biotin. Peanuts, walnuts, and pecans contribute to biotin intake, with a quarter cup of roasted sunflower seeds containing 2.6 micrograms of biotin. All nuts and seeds are excellent sources for the vitamin.
5. Salmon
Is there something that salmon isn’t famous for? Salmon is a fish rich with protein, omega 3, and other nutrients, and eating salmon results in having healthier skin and stronger hair. A 3-once ounce cooked serving of salmon contains up to 5 micrograms of biotin.
6. Dairy
Dairy products such as milk, cheese, and yogurt all contain biotin. Like previously mentioned foods the amount of biotin varies in different types, but a study of 23 types of cheese confirmed that Camembert cheese and blue cheese are the richest in biotin. Later studies showed that Cheddar cheese contains 0.4 micrograms of biotin per ounce, while a cup of 2 percent milk contains 0.3 micrograms, and a cup of yogurt contains 0.2 micrograms of biotin.
7. Avocado
Avocado is a strong source for biotin, with one avocado containing between 2 and 6 micrograms of biotin. Apart from that, avocado is a rich source of vitamin E, like previously mentioned nuts and seeds.
