Biotin is an essential vitamin found in food. It is also called vitamin B7 and is one among the B-complex vitamins that helps your body converted food into energy. Biotin rich foods plays an important role in maintaining the health of your hair, nails and skin, it supports brain function and helps regulate immune function .
Biotin is considered as water soluble vitamin. Our body cannot store it. So a person need to get it it from the foods rich in biotin. So, It is important to consume biotin-rich foods to maintain adequate levels.
Deficiency of biotin can cause neurological and skin abnormalities. Neurological abnormalities include seizures, numbness, hypotonia, intellectual disability and developmental delay in children. And skin abnormalities include hair loss and red rash round the eyes, nose and mouth . However, biotin deficiency is rare among people that consume biotin-rich foods.
To prevent biotin deficiency, let’s have a look at some of the foods that are rich in biotin.
Eggs are an honest source of protein and other essential vitamins and minerals. It is one of the best biotin rich foods and consuming it’ll help meet the daily requirements of biotin. Raw eggs contain a protein called avidin that binds to biotin and prevents the absorption of biotin within the body. Cooking eggs helps in better biotin absorption . 100 g of giant ingredient contains 45.9 ug biotin.
Liver Meat liver like chicken and beef liver contains high amounts of biotin. Aside from biotin, meat liver is additionally an honest source of protein, iron, copper, vitamin A and vitamin B12 . 74 g of cooked beef liver contains 30.8 ug biotin and 74 g of cooked liver contains 138 ug biotin .
3. Nuts and seeds
Nuts and seeds also contain a good amount of biotin and also provide other nutrients such as fibre, protein and fat. 30 g roasted, salted almonds contain 1.32 ug biotin, 30 g of walnuts contain 0.78 ug biotin and 31 g sunflower seeds contain 2.42 ug biotin .
Salmon, as we all know is rich in omega 3 fatty acids, but this fatty fish is also a good source of biotin. Consuming salmon will help promote heart and brain function, provide energy and control inflammation . 63 g of salmon contains 3.69 ug biotin .
All types of edible mushrooms contain protein, fibre and selenium. They are also high in biotin content and studies have shown that the presence of biotin in mushrooms protects them from predators and parasites . 120 g of canned mushrooms contain 2.59 ug of biotin .
Banana is one of the best most popular and consumed biotin rich foods worldwide. Bananas are known for their high potassium and fibre content. 103 g of fresh bananas is known to contain 0.14 ug biotin .
Broccoli is loaded with vitamins, minerals and other bioactive compounds which make this vegetable one of the nutrient-dense veggies. 113 g of fresh broccoli is known to contain 1.07 ug biotin .
The avocado fruit is widely-known for its high nutrient value. It contains a wide variety of nutrients such as vitamin K, folate, B vitamins, potassium and vitamin C. 37 g of fresh avocados contain 0.36 ug biotin .
9. Sweet potato
Sweet potatoes contain good amounts of biotin and other vitamins and minerals such as vitamin A, calcium, vitamin C, magnesium and other nutrients. 125 g of cooked sweet potatoes contain 2.4 ug biotin .
10. Dairy products
Dairy products such as milk, cheese and plain yogurt contain a good amount of biotin. They are also an excellent source of calcium, phosphorus, vitamin A, vitamin D, protein, etc. 28 g cheddar cheese contains 0.40 ug biotin, 170 g plain yogurt contains 0.14 ug biotin and 236 g whole milk contains 0.22 ug biotin.
Oats are a commonly eaten breakfast cereal. It is a whole-grain food rich in important vitamins, minerals and antioxidants like biotin, manganese, magnesium, iron, copper, zinc and phosphorus. 190 g of oatmeal contains 0.36 ug biotin.
Spinach is a green leafy vegetable abundant in nutrients such as protein, vitamin A, vitamin C, iron, fibre and biotin . 83 g of frozen spinach contains 0.58 ug biotin .
Raspberries are an excellent source of vitamin C, vitamin E, biotin, vitamin A and other nutrients. Consuming raspberries keep your heart and brain healthy, manage diabetes and improve digestion. 140 g of fresh raspberries contain 0.25 ug biotin.
Tomatoes are a great source of biotin, vitamin C, vitamin K, potassium and folate. 43 g of tomatoes contain 0.30 ug biotin .
Strawberries are packed with vitamins and minerals like manganese, vitamin C, folate, biotin and potassium. Eating strawberries can lower the risk of many chronic diseases. 111 g of fresh strawberries contain 1.67 ug biotin .