Biotin-Rich Foods: The Ultimate Guide to Boosting Hair and Skin Health

Biotin, also known as vitamin B7 or vitamin H, is an essential nutrient required for various metabolic processes in the human body. It plays a crucial role in the metabolism of fats, carbohydrates, and proteins, and also aids in the maintenance of healthy skin, hair, and nails. While biotin deficiency is rare, it can lead to several health issues, including hair loss, skin rashes, and neurological problems.achieved through a balanced diet that includes biotin-rich foods. There are several biotin-rich food sources, bot

The recommended daily intake of biotin for adults is 30 mcg per day, and this can be easily h plant and animal-based, that can provide the body with the required amount of biotin. Some of the natural sources of biotin include egg yolks, liver, nuts, seeds, whole grains, and certain vegetables like sweet potatoes, spinach, and broccoli.

In this article, we will discuss in detail the various biotin-rich food sources and their potential health benefits. We will also provide insights into the recommended daily intake of biotin and its role in maintaining overall health and wellness.

Top 10 Biotin-Rich Foods:

1. Eggs

Egg yolks are considered a rich source of biotin. Biotin is involved in several metabolic processes in the body, including the metabolism of fats, carbohydrates, and amino acids. One egg can provide approximately 10 mcg of biotin, or approximately 33% of the Recommended Dietary Allowance or RDA(1).

You should always cook the egg as it improves the biotin absorption. Egg white contains a protein called avidin, which can interfere with biotin absorption if eaten raw.

2. Legumes

Legumes are a group of plant-based foods that include beans, lentils, chickpeas, and peas. They are an excellent source of plant-based protein, fiber, and several essential nutrients, including biotin.

Legumes are considered to be one of the best biotin food sources for vegetarians and vegans. One cup of cooked lentils provides approximately 5.4 mcg of biotin, which is more than 15% of the recommended daily intake for adults. Similarly, one cup of cooked navy beans provides approximately 4.4 mcg of biotin, while one cup of cooked chickpeas provides approximately 2.4 mcg of biotin.

Legumes are also a good source of other essential vitamins and minerals, including folate, iron, and magnesium. They are also low in fat and high in complex carbohydrates, making them a great food choice for individuals looking to maintain a healthy weight and reduce the risk of chronic diseases like heart disease and diabetes.

3. Nuts and seeds

Nuts and seeds are known to be a rich source of biotin. Several medical research studies have investigated the biotin content of nuts and seeds and their potential health benefits. One study published in the Journal of Nutrition and Metabolism found that consuming almonds, which are a particularly rich source of biotin, led to a significant increase in biotin levels in the blood of healthy adults.

Another study published in the Journal of Agricultural and Food Chemistry found that sesame seeds, pumpkin seeds, and sunflower seeds were all good sources of biotin. Specifically, the study found that 100 grams of sesame seeds contained approximately 97 micrograms (mcg) of biotin, while 100 grams of pumpkin seeds contained approximately 64 mcg of biotin.

Other nuts and seeds that are considered to be good sources of biotin include peanuts, pecans, and walnuts. In addition to biotin, nuts and seeds are also rich in other essential nutrients, including protein, fiber, healthy fats, and several vitamins and minerals.

4. Liver

Liver is a nutrient-rich organ meat that is considered to be one of the best natural sources of biotin.  One study published in the Journal of Food Composition and Analysis found that chicken liver contained approximately 170 micrograms (mcg) of biotin per 100 grams of cooked liver(2). Beef liver is also a good source of biotin, containing approximately 96 mcg of biotin per 100 grams of cooked liver.

In addition to biotin, liver is also a rich source of other essential nutrients, including iron, zinc, vitamin A, and several B vitamins. These nutrients are important for maintaining healthy blood cells, promoting immune function, and supporting overall health and wellness.

5. Sweet potatoes

Sweet potatoes are a nutrient-dense root vegetable that is considered to be a good source of biotin.

One study found that sweet potatoes contained approximately 2.4 micrograms (mcg) of biotin per 100 grams of cooked sweet potato. While this may seem like a relatively small amount compared to other biotin-rich foods, sweet potatoes are still considered to be a good source of biotin when consumed as part of a balanced diet.

Sweet potatoes are also a versatile vegetable that can be prepared in a variety of ways, including baked, boiled, mashed, or roasted. They are a great food choice for individuals looking to maintain a healthy weight or manage blood sugar levels, as they have a relatively low glycemic index and are high in fiber.

6. Mushrooms

Mushrooms are a type of fungi that are commonly consumed as a food source. They are also considered to be an excellent source of biotin.

A study published in the Journal of Agricultural and Food Chemistry found that white button mushrooms contained approximately 16 micrograms (mcg) of biotin per 100 grams of raw mushroom. While this may be lower than other biotin-rich foods, such as liver or egg yolks, mushrooms are still considered to be a good source of biotin when consumed as part of a balanced diet.

7. Avocados

According to a study published in the Journal of Food Composition and Analysis found that has avocados contained approximately 2 micrograms (mcg) of biotin per 100 grams of fruit. This is 6% of RDA. This makes avocados one of the richest sources of biotin in fruits and vegetables.

In addition to biotin, avocados are also a rich source of other essential nutrients, including healthy fats, fiber, potassium, vitamin K, and several B vitamins. These nutrients are important for maintaining heart health, supporting brain function, and promoting overall health and wellness.

8. Yeast

Yeast is a type of fungus that is commonly used in baking and fermentation processes. It is also considered to be a good natural source of biotin, a water-soluble vitamin that plays an important role in several metabolic processes in the body.

One study published in the Journal of Agricultural and Food Chemistry found that brewer’s yeast contained approximately 88 micrograms (mcg) of biotin per 100 grams of yeast. While this is significantly higher than other biotin-rich foods, yeast is not commonly consumed in large quantities and is typically used as an ingredient in recipes.

9. Broccoli

Broccoli is a cruciferous vegetable which is full of fiber, calcium, vitamins A and C and biotin. Several medical research studies have investigated the biotin content of broccoli and their potential health benefits. One study published in the Journal of Food Composition and Analysis found that raw broccoli contained approximately 0.4 micrograms (mcg) of biotin per 45 grams of vegetable. While this may be lower than other biotin-rich foods, broccoli is still considered to be a good source of biotin when consumed as part of a balanced diet.

10. Bananas

Bananas are a popular and widely consumed fruit that is also considered to be a good natural source of biotin. They are also rich in fibers, carbs, and micronutrients like B vitamins, copper, and potassium.

According to a study one small banana (105gm) provides approximately 0.2 mcg of biotin, or 1% of the RDA. While this may be lower than other biotin-rich foods, bananas are still considered to be a good source of biotin when consumed as part of a balanced diet.

Conclusion

As we learned from this article, biotin plays a crucial role in your health. Biotin helps to keep your skin, hair, eyes, liver and nervous system healthy. Biotin also helps in embryonic growth, making it important during pregnancy.  Natural food sources of biotin include eggs, liver, broccoli, mushroom, legumes, nuts and seeds, yeast, avocados, bananas and sweet potatoes. Although eating biotin rich food is enough to fulfill your daily nutritional needs you can also choose to take biotin supplements.