In this article, we have listed 16 foods high in biotin and explained how this nutrient benefits your health. Read on!
What Is Biotin?
Simply put, biotin is a B vitamin. It is also called vitamin B7 (or vitamin H) and is one of the B complex vitamins that convert food into energy. The name ‘biotin’ originates from the ancient Greek word ‘biotos’, which means ‘sustenance’ or ‘life’. Alright. But why is this nutrient important?
What Are The Benefits Of Biotin (Vitamin B7)?
Biotin is essential for the health of your brain, eyes, skin, hair, nails, liver, and also the nervous system. It is important during pregnancy as it supports embryonic growth (1). Recent research has stated that getting additional biotin regulates blood sugar levels, promotes the health of the hair, skin, and nails, and even helps pregnant mothers have healthier babies. Additionally, biotin supports your metabolism and balances blood sugar levels. It also protects the heart as it increases good cholesterol (HDL) levels (2). Biotin is also essential for muscle health and repair. Biotin is important. Below, we have listed foods rich in this nutrient.
What Are The Foods Rich In Biotin (Vitamin B7)?
These are the top foods rich in biotin (3):
Liver Almonds Eggs Yeast Avocado Whole grain bread Salmon Cauliflower Cheeses Raspberries
1. Liver
Beef liver also contains a large amount of high-quality protein. Other important nutrients include B vitamins and folate. Protein builds muscle mass and is important for cell function too. B vitamins sustain your energy levels while folate improves heart health. Simply throw 2 to 3 cubes of beef liver into taco meat.
2. Eggs
We can’t stress enough about the importance of eggs. They are whole foods. They are a complete protein with an extensive amino acid profile. The protein aids muscle growth and helps in energy production. Eggs are also rich in zinc, iodine, selenium, and vitamins A and D – nutrients beneficial for healthy thyroid function and the entire endocrine system. Fix anyway you prefer, but try to buy “organic” eggs, which are free of pesticides, herbicides, and other potentially harmful chemicals. Have anytime you need a good source of protein, fat, and important nutrients. For a protein and nutrient boost, you can add egg yolks – where all of the nutrients of the egg is concentrated – to an organic salad.
3. Salmon
Alaskan or wild-caught salmon is best and lowest in contaminants. Avoid farm-raised salmon, which is often high in mercury and PCBs. Apart from biotin (or vitamin B7), salmon is rich in omega-3 fatty acids. And these omega-3 fatty acids (EPA and DHA) do wonders for optimal health. They reduce inflammation caused by everyday pollutants, protect the heart, improve brain health, and keep your hair and skin healthy. Add chopped salmon to your breakfast omelet, lunch salad, or have it with a sweet potato and other veggies at dinner time.
4. Pork Chop
Pork chops offer a big boost of complete protein. In addition to building muscle, protein also supports the structure and maintenance of tissues. Another nutrient pork chops are particularly rich in is zinc – a nutrient that strengthens the immune system. You can add sliced pork chops to your salad.
5. Sweet Potato
Apart from biotin, sweet potatoes are also rich in beta-carotene – a powerful antioxidant that enhances your skin’s appearance. Beta-carotene and other carotenoids found in sweet potatoes are also known to be important for healthy vision and prevent related diseases like macular degeneration. You can sprinkle salt on boiled or mashed sweet potatoes and have it as a snack, or as a healthy addition to any meal.
6. Almonds
Almonds are also particularly rich in magnesium and vitamin E. They are also rich in fiber that promotes satiety and aids weight loss. A handful of almonds or a little almond butter on a fruit is a good, any time snack. Or add almonds or almond butter to your smoothie for a boost in protein and healthy fat.
7. Tuna
Just like salmon, tuna is also rich in selenium and omega-3 fatty acids, which help reduce elevated cholesterol and triglycerides and have a powerful cardioprotective effect. Select smaller tuna varieties, such as skipjack, which has the lowest level of mercury and other contaminants. Simply add tuna to your salad, or make a tuna sandwich with a little organic mayonnaise or extra virgin olive oil and pickles.
8. Spinach
Spinach is rich in vitamins, minerals, fiber, and chlorophyll. And it is particularly rich in iron (remember Popeye?). The antioxidants in spinach help to keep you healthy, slow the aging process, and protect against disease. As with all leafy green vegetables just make sure its organically grown (i.e., free of chemicals) for the greatest health benefits. And the iron in spinach, taken along with 250-1,000 mg of vitamin C, helps to prevent anemia by improving iron absorption. You can add spinach to any salad or your egg omelet for breakfast or dinner.
9. Broccoli
Broccoli is often dubbed as a superfood for the simple reason that it is loaded with nutrients. It is rich in vitamin K that promotes bone and skin health. And the vitamin C and antioxidants this mini tree contains help prevent various forms of cancer. You can eat broccoli raw, cooked, or add it to your favorite salad for a nutrient boost.
10. Cheddar Cheese
Cheddar cheese is also rich in protein (1 slice contains 7 grams), and it is complete – containing all of the essential amino acids. The cheese is a good source of calcium and phosphorus as well – the former is essential for muscle function and bone development, and the latter plays a role in kidney function and DNA production. You can add the cheese to your breakfast toast or any salad.
11. Milk
Milk is a great source of calcium, protein, and minerals that help build healthy bones and teeth. The protein it contains helps to build muscle and repair tissues, and the potassium protects the heart by maintaining healthy blood pressure levels. A little warm milk and honey in the evening before bed can be relaxing and promote restful sleep.
12. Plain Yogurt
Yogurt is also super rich in calcium. And it also has good amounts of vitamin D, the deficiency of which, sadly, is commonplace today. A deficiency in vitamin D can lead to hair fall, weakness, and other issues that can become severe if ignored. You can have plain yogurt for breakfast or as an anytime snack. You can also add your favorite fruit to yogurt and have it as a refreshing evening snack.
13. Oatmeal
A bowl of oatmeal is one of the healthiest breakfast options. Oatmeal is basically whole grain, and whole grains can cut the risk of diabetes, obesity, and even cancer. Oatmeal also helps lower cholesterol levels and protects the heart. Have a bowl of oatmeal with some almond butter and fruit for breakfast. It’s a healthy meal any time.
14. Banana
Bananas are known for their potassium levels and their ability to offer an energy boost when needed. They also contain fiber that improves digestive health and regularity. Whole bananas can be a wonderful addition to your breakfast or as an anytime snack. You can also slice them and add to your breakfast smoothie or acai bowl. That’s some of the top foods rich in biotin. Now, we have the question – how do you know if you’re getting enough biotin?
Are You Getting Enough Of Biotin?
Biotin deficiency is not common – because most of the foods that we usually eat naturally contain biotin. There are certain signs that tell you if you are not getting enough of this nutrient. They are (6):
dry or scaly skin brittle hair and hair loss fatigue loss of appetite nausea depression muscle pain seizures difficulty in walking difficulty in sleeping cracking in the corners of the mouth dry eyes frequently upset stomach burning sensation in the hands and feet
Alright. But how do you ensure you aren’t deficient in biotin in the first place? The easiest way is by consuming a balanced diet and supplementing with a high-quality multivitamin that contains biotin.
What Is The Recommended Daily Allowance Of Biotin (Vitamin B7)?
The following table tells you how much biotin you need on a daily basis. Also, biotin toxicity is very rare. Though, some people may be sensitive to doses above 2,500 mcg with excess sebum production, and acne-like breakouts. Excess of biotin usually doesn’t cause any serious side effects. How do you ensure you get enough amounts of biotin every day? Simple. By including the foods we mentioned in your diet. Or you can even opt for biotin supplements.
What Are The Best Biotin Supplements?
Biotin is available in the supplemental form through supplements that contain biotin alone or combinations of B-complex vitamins. It can also be present in certain multivitamin/multimineral supplements. Biotin supplements usually come in three amounts – 10, 50, and 100 mcg. Talk to your doctor about the interactions biotin supplements might have with certain medications. It also is important to know what causes biotin deficiency so that you can take appropriate measures.
What Causes Biotin Deficiency? Who Is At Risk?
Following are certain factors that can lead to biotin deficiency (6):
Certain Medications
Certain medicines might prevent your body from absorbing vitamins the right way. Some of these include antibiotics and anti-seizure drugs. Antibiotics might also destroy the good bacteria in your gut that naturally produce biotin.
Intestinal Problems
Chronic intestinal problems like Chron’s disease and colitis can prevent your body from absorbing nutrients.
Long-Term Dieting
Long-term dieting might keep you from getting all the required vitamins and minerals, and this can also cause biotin deficiency.
Biotinidase Deficiency
Though rare, this hereditary disorder prevents your body from reusing biotin. Your body usually reuses vitamin B7 a few times before removing it through waste. This may not happen if you have biotinidase deficiency. Following are some people that are at a higher risk of biotin deficiency:
pregnant women people using medications like antibiotics people using IV feeding
Which is the best biotin supplement? If you often experience symptoms like dry skin, hair loss, fatigue, muscle pain, nausea, and dry eyes, chances are that you have a biotin deficiency. Consult a doctor immediately. The top brands include Natrol Biotin Maximum Strength Tablets, Sports Research Biotin Tablets, and Nature’s Bounty Biotin. What is the right biotin dosage for hair growth? Doses from 300 micrograms to as high as 40 milligrams have been recommended for hair growth. However, experts have varied opinions in this regard. Please consult your doctor before you take any step in this direction. Does biotin really work for reversing hair loss and promoting hair growth? The evidence is limited. Please consult your doctor.
