The Top 12 Biotin-Rich Food Ideas
Both plant and animal foods can give you a nutrient called biotin. You can find biotin-rich foods like egg yolks, nuts, seeds, and sweet potatoes, which have a lot of them.
Biotin is a special vitamin called B vitamin that helps your body turn the food you eat into energy.
It goes by other names too, like vitamin H or vitamin B7. Biotin is really important for keeping your eyes, hair, skin, and brain healthy. It might even help your liver work well too.
Biotin is a water-soluble vitamin, which means your body doesn't store it for later. For this reason, you have to make sure to have it regularly in your diet to keep enough of it in your body.
It's actually pretty rare for people to not have enough biotin in their bodies. But on average, it needs about 30 micrograms (mcg) per day.
If you can find biotin in supplements, most people can get all the biotin they need just by eating a variety of different foods.
Here are 12 food ideas that are high in biotin,
1. Egg Yolks
The nutrient-packed egg yolks are brimming with B vitamins, protein, iron, and phosphorus. Notably, they serve as a bountiful biotin reservoir.
Just one fully-cooked egg delivers approximately 10 mcg of this essential nutrient.
However, it's important to note that raw egg whites contain avidin, a protein that may hinder biotin absorption. Hence, the ideal source of biotin lies in the cooked whole eggs, where the yolk houses an abundance of various B vitamins.
2. Liver
Specific organ meats, notably the liver, stand out as rich sources of biotin..
A mere 3-ounce (75 grams) serving of cooked beef liver boasts an impressive biotin content, providing nearly 31 mcg, equivalent to 103% of the recommended daily value (DV). Surpassing that, cooked chicken liver emerges as an even more potent source, packing a staggering 138 mcg per 3-ounce (75-gram) serving, which amounts to an astonishing 460% of the DV.
Liver can be enjoyed in various ways, such as frying it alongside onions, incorporating it into homemade burger patties, or finely chopping and cooking it to create delightful pasta toppings.
In summary, while liver may not be among the most popular food choices, it undeniably reigns as one of the finest biotin sources. A standard serving of both chicken and beef liver effortlessly provides over 100% of the recommended DV.
3. Legumes
Legumes (peas, beans, and lentils) have protein, fiber, and essential micronutrients. Among these legumes, peanuts and soybeans stand out as potent biotin sources.
For instance, a 1-ounce portion of roasted peanuts contains nearly 5 mcg of biotin, equivalent to 17% of the recommended DV. Notably, a study examining popular Japanese foods unveiled a 3/4-cup (100-gram) serving of whole soybeans as a robust biotin contributor, delivering 19.3 mcg, or 64% of the DV.
Typically boiled, legumes serve as a versatile foundation for enticing main dishes, salads, stir-fries, and baked delicacies.
Legumes, particularly peanuts and soybeans, not just offer a rich biotin supply but also provide high protein, fiber, and an assortment of vital vitamins and minerals.
4. Nuts and Seeds
Nuts and seeds present a beneficial combination of fiber, unsaturated fats, and protein, making them a valuable addition to one's diet. Furthermore, they contribute to biotin intake, albeit in varying amounts across different types.
Almonds and sunflower seeds are packed with biotin.
For instance, a 1/4-cup serving of roasted sunflower seeds provides 2.6 mcg of biotin, amounting to 10% of the recommended daily value. Similarly, 1/4 cup of roasted almonds delivers 2 mcg, accounting for 5% of the DV.
Snacking on a handful of almonds or sprinkling sunflower seeds over salads and yogurt can elevate your biotin intake. These nutritious foods also offer a range of healthy fats, vitamins, and minerals..
5. Sweet Potatoes
Sweet potatoes are abundant in essential nutrients, vital minerals, dietary fiber, and carotenoid antioxidants. Moreover, they rank among the finest plant-based suppliers of biotin.
A moderate portion of 1/2-cup (equivalent to 125 grams) of cooked sweet potatoes provides a noteworthy 2.4 mcg of biotin, which constitutes approximately 8% of the Daily Value (DV). To prepare sweet potatoes, you have the option to bake or microwave them until they reach a soft and tender consistency. Additionally, you can peel, boil, and expertly mash them or incorporate them into homemade veggie burger patties.
In summary, sweet potatoes serve as an excellent vegetable-based biotin source, as consuming just half a cup (125 grams), when cooked, satisfies approximately 8% of the DV.
6. Avocado
A medium-sized avocado, weighing approximately 250 gm, contains a minimum of 2.5 mcg of biotin, which accounts for around 6% of the DV.
There are numerous ways to enjoy avocados.
Avocados are renowned for being an exceptional provider of folate, unsaturated fats and the valuable nutrient biotin.
7. Yeast
Both nutritional yeast and brewer's yeast offer a valuable source of biotin, although the specific quantities can differ depending on the brand.
Brewer's yeast, known as dry active yeast, serves a dual purpose of brewing beer and leavening bread. On the other hand, nutritional yeast is an inactive yeast commonly utilised in the creation of non dairy cheese alternatives.
Nutritional yeast exhibits a potential biotin content of up to 21 mcg, equivalent to 69% of the DV, per 2 tablespoons (16 grams).
In contrast, a standard 2.25-teaspoon (7-gram) packet of active dry yeast, typically employed for baking purposes, supplies approximately 1.4 mcg of biotin, constituting around 5% of the DV.
8. Mushroom
Mushrooms provide a multiple number of health benefits, including a significant amount of biotin. Interestingly, its abundant biotin content serves as a defence mechanism against parasites and predators in their natural habitat.
A generous portion of around 20 caps (equivalent to 120 grams) of canned button mushrooms contains approximately 2.6 mcg of biotin, which makes up nearly 10% of the DV.
On the other hand, a 1-cup (70-gram) serving of freshly chopped button mushrooms boasts an impressive 5.6 mcg of biotin, constituting approximately 19% of the DV.
Canned mushrooms lend themselves well to be paired with noodles, used as toppings for homemade pizzas, and incorporated into various sauces and gravies. Alternatively, fresh mushrooms can be stuffed and baked, sautéed to enhance their flavor, or added to salads.
9. Banana
Bananas stand out as one of the most widely consumed fruits worldwide, cherished for their delightful sweetness. These are brimming with dietary Fiber, Carbohydrates, and a wealth of essential micronutrients, (including Vitamins B, Copper, and Potassium).
In addition to their impressive nutritional profile, a small-sized banana weighing approximately 105 gm contributes roughly 0.2 mcg of biotin, equivalent to about 1% of the DV.
10. Broccoli
Broccoli shines as one of the most nutrient-rich vegetables, offering a plethora of benefits attributed to its abundance of dietary fiber, calcium, and a vibrant combination of vitamin A and Vitamin C .
This verdant cruciferous gem also serves as a dependable source of biotin. Even a modest serving of 1/2 cup (45 grams) of raw, chopped broccoli contains approximately 0.4 mcg of biotin, contributing around 1% of the DV.
While broccoli's biotin content may be modest, its remarkable nutritional profile extends far beyond, a wealth of essential nutrients such as calcium and vitamins A and C. This makes it a commendable inclusion in a well-rounded and balanced diet.
11. Salmon
Salmon, the remarkable aquatic creature, is not only renowned for its delectable taste but also for its notable content of biotin, a vital nutrient for overall health and well-being.
The succulent flesh of salmon harbours a generous supply of biotin, contributing to the body's biotin requirements.
Approximately 5-6 micrograms of biotin per 3.5 ounces (100 grams) of cooked salmon.
A serving of salmon, whether grilled, baked, or pan-seared, delivers a substantial dose of biotin, ensuring that you reap the benefits of this essential vitamin. Consuming salmon regularly can help support healthy biotin levels in the body, promoting optimal functioning and vitality.
It not only provides biotin, but also a powerhouse of other essential nutrients such as omega-3 fatty acids, protein, and vitamin D. These elements promote heart health, brain function, and overall well-being.
Incorporating salmon into your diet allows you to relish a delightful culinary experience while simultaneously nourishing your body with biotin and an array of other beneficial compounds.
12. Spinach
Spinach, the vibrant emerald-hued leafy green, is a treasure trove of biotin, an essential nutrient for overall well-being. Bursting with a plethora of vitamins, minerals, and antioxidants, spinach stands out as a powerhouse of nutrition, boasting a substantial supply of biotin.
Indulging in the verdant abundance of spinach can fuel your body with this vital vitamin, supporting various crucial bodily functions.
Incorporating spinach into your meals, whether in salads, sautés, or smoothies, allows you to relish its unique flavor while boosting your biotin intake.
Approximately 7-8 micrograms of biotin per 1 cup (180 gm) of cooked spinach.