Biotin is a B vitamin that helps your physique convert meals into vitality.
Additionally known as vitamin H or vitamin B7, it’s necessary for eye, hair, pores and skin, and mind perform. It might additionally assist liver perform (1, 2).
Biotin is a water-soluble vitamin, which implies that your physique doesn’t retailer it. Consequently, it’s essential eat it usually to take care of satisfactory ranges (3).
Biotin deficiency is so uncommon that there isn’t sufficient proof to ascertain a Really useful Day by day Allowance (RDA) or Estimated Common Requirement (EAR) for it. Nonetheless, the Day by day Worth (DV) for biotin is usually round 30 mcg per day (4).
Whereas biotin is offered as a complement, most individuals can get all they want by consuming a various weight loss plan.
1. Egg yolks
Eggs are stuffed with B nutritional vitamins, protein, iron, and phosphorus. The yolk is an particularly wealthy supply of biotin (5).
An entire, cooked egg (50 grams) gives roughly 10 mcg of biotin, or roughly 33% of the DV (4).
You must at all times cook dinner eggs absolutely, each to scale back your threat of Salmonella poisoning and enhance biotin absorption. Egg whites comprise a protein known as avidin, which might intervene with biotin absorption if eaten uncooked (4, 6).
Eggs might be hard-boiled, scrambled, or used to make baked items like muffins or waffles.
2. Legumes
Legumes like peas, beans, and lentils are excessive in protein, fiber, and quite a few micronutrients. A number of the richest sources of biotin on this class are peanuts and soybeans (7).
A 1-ounce (28-gram) serving of roasted peanuts accommodates slightly below 5 mcg of biotin, or 17% of the DV (8).
One examine on the biotin content material of fashionable Japanese meals discovered 19.3 mcg of biotin — 64% of the DV — in a 3/4-cup (100-gram) serving of entire soybeans (9).
Legumes are usually boiled and used as a base for entrées and salads or integrated into stir-fries or baked dishes.
3. Nuts and seeds
Nuts and seeds are a great supply of fiber, unsaturated fats, and protein. Most additionally present biotin, however the quantity tends to differ by sort (10).
A 1/4-cup (20-gram) serving of roasted sunflower seeds affords 2.6 mcg of biotin, or 10% of the DV, whereas 1/4 cup (30 grams) of roasted almonds accommodates 1.5 mcg, or 5% of the DV (4).
Nuts and seeds might be loved uncooked, tossed into salads, combined into pasta dishes and stir-fries, or blended into selfmade nut and seed butters.
4. Liver
Sure organ meats, particularly liver, are excessive in biotin. This is smart biologically, as most of your physique’s biotin is saved in your liver.
Simply 3 ounces (75 grams) of cooked beef liver gives almost 31 mcg of biotin, or 103% of the DV (4).
Cooked hen liver is a fair richer supply, packing 138 mcg per 3-ounce (75-gram) serving — a whopping 460% of the DV (8).
Some individuals get pleasure from liver fried with onions, minced into selfmade burger patties, or chopped and cooked to prime pasta dishes.
5. Candy potatoes – “vitamin b7 food”
Candy potatoes are stuffed with nutritional vitamins, minerals, fiber, and carotenoid antioxidants. They’re additionally among the finest vegetable sources of biotin (8, 11).
A 1/2-cup (125-gram) serving of cooked candy potatoes accommodates 2.4 mcg of biotin, or 8% of the DV (4).
Candy potatoes might be baked or microwaved till delicate. You can too peel, boil, and mash them or add them to selfmade veggie burger patties.
6. Mushrooms
Mushrooms are nutrient-rich fungi that provide a number of well being advantages, together with ample biotin. In truth, their excessive biotin content material protects them from parasites and predators within the wild (12, 13).
Roughly 20 caps (120 grams) of canned button mushrooms comprise 2.6 mcg of biotin, which is sort of 10% of the DV (8).
A 1-cup (70-gram) serving of chopped, recent button mushrooms boasts 5.6 mcg, or 19% of the DV (8).
Canned mushrooms work properly over noodles, atop selfmade pizzas, and in sauces and gravies, whereas recent mushrooms will also be stuffed and baked, sautéed, or added to salads.
7. Bananas
Bananas are probably the most fashionable fruits worldwide. They’re filled with fiber, carbs, and micronutrients like B nutritional vitamins, copper, and potassium (14).
One small banana (105 grams) additionally gives roughly 0.2 mcg of biotin, or 1% of the DV (4, 8).
They’re most frequently eaten on their very own, however you too can add them to smoothies, unfold nut butter on them, or freeze them to make nondairy ice cream.