Biotin is a water-soluble vitamin that plays an important role in various processes within the body. It helps with cell growth, and a deficiency in biotin can cause hair loss or skin rashes. To maintain healthy levels of biotin, you need to eat foods rich in this nutrient.
Top 10 Biotin-Rich Foods to Add to Your Diet
1. Eggs
One large egg contains about 25 nanograms of biotin, according to the U.S. National Library of Medicine. The yolks contain more of this nutrient than the whites do, so it is best not to peel them off before eating eggs.
2. Liver
Liver is an excellent source of biotin, Beef liver providing up to 31 mcg per 3-ounce (85-gram) serving. It is also a good source of other nutrients, such as iron and vitamin A.
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3. Seeds
Seeds, such as flax, pumpkin, and sesame seeds, are good plant sources of biotin. Just 1 tablespoon (15 grams) of ground flaxseed provides 6% of the Reference Daily Intake (RDI) for biotin.
4. Nuts
Nuts such as almonds and walnuts contain small amounts of biotin, which may be enough for people who eat nuts on a regular basis. Each ounce of almonds contains about 5 micrograms (0.005 milligrams) of this vitamin, while an equal portion of walnuts provides 4 micrograms (0.004 milligrams).
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5. Sweet Potatoes
Sweet potatoes are rich in vitamin B7, more commonly known as biotin. One medium sweet potato has around 9 micrograms (0.009 milligrams) of this vitamin, according to the U.S. National Library of Medicine, making it an especially good choice for people trying to increase their intake of this nutrient.
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6. Mushrooms
While the amount of biotin in mushrooms varies depending on the type, all mushrooms contain some level of this vitamin. For example, white button mushrooms have 2 micrograms (0.002 milligrams) of biotin per 3-ounce (85-gram) serving, while Portobello mushrooms have 6 micrograms (0.006 milligrams) in the same amount.
7. Bananas
Bananas are a good source of many vitamins and minerals, including biotin. This nutrient is found in both the flesh and peel of bananas. A 3.5-ounce (100-gram) serving provides around 0.5 micrograms (0.0005 milligrams) of biotin.
8. Avocados
Avocados are a good source of biotin, with around 2 micrograms (0.002 milligrams) in each fruit. This nutrient is found in the flesh of the avocado, so make sure to include it when you are preparing this food.
9. Yeast
Yeast is a common ingredient in bread and other baked goods. Just 1 tablespoon (14 grams) of dried yeast provides up to 65 micrograms (0.065 milligrams) of this vitamin. You can also find biotin in nutritional yeast, which is a type of yeast that is often used as a vegan cheese substitute.
10. Broccoli
Broccoli is a good source of many nutrients, including biotin. One cup (156 grams) of cooked broccoli provides around 1 microgram (0.001 milligram) of this vitamin. Broccoli is also a good source of fiber and vitamins A, C, and K.
These are just some of the foods that are rich in biotin. Including these foods in your diet can help you maintain healthy levels of this nutrient. You can also take biotin supplements if you feel you are not getting enough of this vitamin from your diet. However, speak to a doctor before taking any supplements, as they can interact with certain medications.
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