9 biotin-rich food sources!

The water-soluble vitamin, Biotin is a vital vitamin for the body and assists in cellular energy production. It is found naturally in many food sources. Which are the foods that are rich in this vitamin?

Biotin or Vitamin B7

Biotin is a water-soluble vitamin of the B complex group of vitamins. It is also called Vitamin B7 or Vitamin H. Its main role is in conversion of the food carbs, protein, and fats into energy at the cellular level. Besides this, it also helps in health of eyes, hair, nails, skin and the brain. Moreover, it supports liver function.

Being a water-soluble vitamin, any excess eaten in a particular day is washed out in the urine. There is no storage of this vitamin in the body. This implies that for health one needs to consume it in adequate amounts on a regular basis and daily.

The daily requirements for a healthy adult is very small. As low as 30 micrograms of this vitamin can fulfil the daily needs of this vitamin. Hence, eating a well-balanced and varied diet is sufficient to meet the needs of the vitamin. Therefore, deficiency of this vitamin is extremely rare.

Food sources rich in biotin

The following food sources contain ample quantities of biotin that can adequately meet the body’s needs of this vitamin.

Egg yolks

Eggs are loaded with B complex vitamins, protein, iron, and phosphorus. Most of the biotin is present in the yolk of the egg. A boiled egg has around 10 microgram of biotin. Egg white has a protein called avidin that can interfere with the absorption of biotin. Cooking the egg kills this avidin factor and hence biotin absorption is improved. Therefore, avoid eating raw eggs.

Legumes

Beans, peas, lentils all are high in protein, dietary fiber, and minerals and vitamins. Peanuts and soybeans are the foods that are richest in biotin. One ounce of peanuts has 5 micrograms of biotin. And 100 grams of soybeans contain 19.3 micrograms of biotin.

Nuts and seeds

These contain healthy fats, proteins, and dietary fiber. 20 grams of roasted sunflower seeds have 2.6 mcg of biotin while 30 grams of roasted almonds have 1.5 mcg.

Sweet potatoes

These are rich in dietary fiber, minerals, vitamins, and antioxidants. 125 grams of cooked sweet potatoes has 2.4 mcg of biotin.

Mushrooms

120 grams of canned button mushrooms have 2.6 mcg of this vitamin. And fresh button mushrooms with 70 grams weight have 5.6 mcg of it.

Bananas

These are rich in dietary fiber, complex carbs, copper, potassium, and B vitamins. 105 grams of banana has 0.2 mcg of biotin.

Broccoli

This green vegetable is full of dietary fiber, calcium, vitamin A, vitamin C, and antioxidants. It is also a good source of biotin with 45 grams of it providing 0.4 mcg of it.

Yeast

Nutritional yeast and brewer’s yeast both have biotin in them in varying amounts depending on the brand. In 16 grams of nutritional yeast, there is 21 mcg of biotin. While a 7 grams packet of brewer’s yeast has 14 mcg of biotin.

Read here: Vitamins through food: How to get them?

Avocados

This fruit is a rich source of healthy unsaturated fats and folate. It is also enriched with biotin. 200 grams of avocado has 1.85 mcg of biotin.

There are biotin supplements available in the market but take them only if prescribed.