Biotin, also known as Vitamin B7, is an essential water-soluble B vitamin that plays a crucial role in numerous metabolic processes and is vital for overall health [1]. This micronutrient is required for the efficient metabolism of carbohydrates, fats, and proteins, effectively helping your body convert food into usable energy [2]. By incorporating these natural biotin-rich foods into your balanced diet, you can support key physiological functions, including the maintenance of healthy hair, skin, and nails [3].
What is Biotin? Why is it Important?
Biotin is an essential B vitamin that plays a vital role in numerous bodily functions and metabolic processes [1].
Here are some crucial aspects regarding the importance of biotin:
- Metabolic support: Biotin promotes the metabolism of carbs, lipids, and proteins, allowing your body to transform food into energy more efficiently [2].
- Hair and skin health: Adequate biotin intake helps to maintain healthy hair, skin, and nails, increasing their strength and vitality [3].
- Nervous system function: Biotin promotes the proper functioning of the nervous system, ensuring adequate communication between nerve cells [1]. The chances of biotin deficiency are less in people who eat a well-balanced diet, although pregnant women and those with certain medical problems may be at a higher risk [3].
Top 10 Biotin-Rich Foods
Discover the top 10 natural sources of biotin that are essential for maintaining healthy hair, skin, and overall well-being.
1. Egg yolks
Egg yolks are one of the most significant sources of biotin. However, it’s important to cook them properly to enhance the absorption of this essential nutrient. Raw egg whites contain a protein called avidin, which binds to biotin and prevents its absorption in the body. Cooking the eggs breaks down avidin, making the biotin in the yolks more accessible. A single large, cooked egg provides approximately 10 micrograms (mcg) of biotin, which is about 33% of the Daily Value (DV) [3]. Eggs are not only a great source of biotin but also offer a variety of other nutrients, making them a valuable addition to your diet.
2. Legumes
Legumes, such as peanuts, soybeans, lentils, and beans, are fantastic plant-based sources of biotin. These versatile foods can be easily incorporated into various meals, including curries, salads, and stews. Peanuts and soybeans are particularly notable [3]. Legumes also provide a range of other essential nutrients, including protein, fibre, and various vitamins and minerals, making them a nutritious addition to your diet.
3. Nuts and seeds
Nuts and seeds, including almonds, sunflower seeds, and walnuts, are not only rich in biotin but also provide additional health benefits due to their high content of vitamin E, magnesium, and healthy fats. A quarter-cup serving of sunflower seeds, for example, is a valuable source of biotin [3]. Eating nuts and seeds in your diet can help support healthy hair, skin, and overall well-being.
4. Liver
Organ meats, particularly liver from chicken and beef, are among the richest dietary sources of biotin. A 3-ounce (85-gram) serving of cooked beef liver is an exceptionally concentrated source, providing approximately 31 mcg of biotin, or 103% of the Daily Value (DV) [3]. Although liver may not be a staple in many diets, including it occasionally can significantly contribute to your biotin intake.
5. Sweet potatoes
Sweet potatoes are not only a delicious and versatile food but also a great source of biotin. In addition to biotin, they are rich in vitamins A and fibre, making them a nutritious addition to your diet. A half-cup of cooked sweet potatoes contains about 2.4 mcg of biotin, which may seem small but can add up when combined with other biotin-rich foods. Sweet potatoes can be enjoyed in various ways, such as roasted, mashed, or even as a healthier alternative to regular potato chips.
6. Mushrooms
Mushrooms, especially canned varieties, are good sources of biotin. They are often consumed in larger servings, which helps contribute to overall intake of this essential B-vitamin [3]. In addition to biotin, mushrooms provide other essential nutrients that are beneficial for hair and skin health, including selenium and copper. They are also low in calories and fat, making them a great addition to a healthy diet. Mushrooms can be easily incorporated into various dishes, such as stir-fries, soups, and salads.
7. Bananas
While bananas may not be the primary source of biotin, they do contain trace levels of this crucial nutrient. A medium-sized banana typically provides a small, but contributing amount of biotin [3]. Bananas are also a nutritious choice for their high potassium and fibre content, which may support overall health and digestion. They make a great on-the-go snack or can be added to smoothies and baked goods.
8. Broccoli
Broccoli is well-known for its numerous health benefits, and it also contains a small amount of biotin. Like bananas, its contribution to your daily biotin intake is minimal but supports overall nutritional goals [3]. Broccoli is also an excellent source of other essential nutrients, such as vitamin C, vitamin K, and folate, which support overall health and well-being. This versatile vegetable can be enjoyed raw, steamed, or roasted, making it easy to incorporate into your diet.
9. Yeast
Nutritional yeast is an excellent plant-based source of biotin, offering about 21 mcg per 2 tablespoons, which is roughly 69% of the Daily Value [3]. This popular vegan ingredient is known for its cheesy, nutty flavour and is often used to add a savoury taste to dishes. Nutritional yeast is also fortified with other essential vitamins and minerals, such as vitamin B12 and iron, making it a nutritious addition to your diet. It can be sprinkled on top of salads, popcorn, or used in sauces and dressings.
10. Avocados
Avocados are nutrient-dense fruits that contain biotin along with healthy fats, fibre, and various vitamins and minerals. They are particularly rich in vitamin E, which supports skin health and contributes to overall well-being. A 100-gram serving of avocado provides a modest, yet meaningful, amount of biotin to the daily requirement [3]. Avocados are incredibly versatile and can be enjoyed in many ways, such as in salads, smoothies, or as a spread on whole-grain toast. Incorporating avocados into your meals can help you meet your daily biotin needs while also providing numerous other health benefits.
Furthermore, biotin is not solely acquired through the diet; it is also synthesized by commensal bacteria in the human gut, which contributes to the body’s overall supply of this B-vitamin [4]. However, factors like poor gut health, antibiotics, and imbalanced diets can reduce biotin production, potentially leading to deficiencies even if dietary intake is adequate.
Conclusion
Biotin is a critical nutrient that supports metabolic health, energy production, and the integrity of hair, skin, and nails [3]. Prioritizing a varied diet rich in organ meats, eggs, legumes, and nuts is the most effective strategy for ensuring adequate intake of this essential B-vitamin. While supplements are available, focusing on whole food sources is generally recommended to achieve your long-term health and wellness goals [2].
Disclaimer
This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional before starting or changing any treatment, particularly before taking any supplement.
Frequently Asked Questions (FAQs)
Which food has the highest biotin content?
Chicken liver contains the highest amount of biotin, providing an extremely high percentage of the daily value in a 3-ounce serving [3].
How can I increase biotin intake for hair growth?
Consuming biotin-rich foods like eggs and organ meats is the primary way to increase your levels. It is important to note that current scientific evidence suggests biotin supplementation is most effective for individuals with a diagnosed biotin deficiency; for the general population, evidence supporting its use for hair growth is limited and inconsistent [5].
How much biotin is present in 10 almonds?
Ten almonds typically contain a trace amount of biotin. Almonds are better valued for their healthy fats, protein, and vitamin E content, contributing to overall hair and skin health [3].
Are bananas rich in biotin?
Bananas are not particularly rich in biotin, providing only about 1% of the daily recommended consumption per medium-sized banana [3].
Which fruit contains a high amount of biotin?
Avocados are among the fruits with some biotin content, though it’s not exceptionally high compared to other biotin food sources like liver or eggs [3].
How can biotin deficiency be treated?
Biotin deficiency can be addressed by increasing dietary intake of biotin-rich foods or by taking biotin supplements under medical guidance and prescription, as symptoms often overlap with other deficiencies [1].
Which oils are rich in biotin?
There isn’t specific information on oils being particularly rich in biotin compared to other biotin-rich foods; oils are primarily sources of fats and fat-soluble vitamins [2].
Is biotin beneficial for skin health?
Yes, biotin supports skin health by promoting elasticity and moisture retention, helping to prevent dryness and other skin issues [3].
References
[1] Bistas, K. G., & Tadi, P. (2020). Biotin. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK554493/
[2] Biotin – Vitamin B7. (2019, July 24). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/biotin-vitamin-b7/
[3] National Institute of Health. (2022, January 10). Office of Dietary Supplements – Biotin. Nih.gov. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
[4] Zempleni, J., Wijeratne, S. S. K., & Hassan, Y. I. (2009). Biotin. BioFactors, 35(1), 36–46. https://doi.org/10.1002/biof.8
[5] Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A Review of the Use of Biotin for Hair Loss. Skin Appendage Disorders, 3(3), 166–169. https://doi.org/10.1159/000462981