7 Foods That Are Rich In Biotin
Biotin is a B vitamin that supports energy, brain health, and healthy hair, skin and nails. It is sometimes referred to by its nickname, "vitamin H," coming from the German words Haar and Haut, which mean hair and skin. Because the body cannot synthesize biotin by itself, we must get it from our diet or from supplements. You can increase your biotin intake by eating the following foods:
1. Eggs: Egg yolks contain a lot of biotin, but the amount will decrease when you heat the egg during cooking. Considering how beneficial biotin is for the embryo development, it makes sense that egg yolks contain a lot of it.
2. Almonds: You can get plenty of "vitamin H" by eating raw, salted, or roasted almonds. The same is true of many other nuts and legumes2. Green beans, pecans, walnuts, soybeans, and peanuts are also good options.
3. Cauliflower: A serving of raw cauliflower has 17 micrograms of biotin. Most Americans get between 100-00 micrograms in a healthy daily diet. Eating cauliflower raw provides the highest nutritional benefit, but you can also slow roast cauliflower or use it in various dishes.
4. Cheese: Dairy products contain some biotin, with blue and camembert cheese having the highest levels, according to a study3 of 23 cheese types. American and cheddar cheese are also good choices.
5. Mushrooms: Mushrooms have biotin to protect them from predators and parasites while growing. When you sauté mushrooms to prepare them, you get some biotin, but you'll get more if you eat them raw. Some people enjoy slicing mushrooms into a spinach salad with hard-boiled egg yolks and almonds.
6. Sweet Potatoes: If you're looking for high levels of biotin in a vegetable, you don't need to look any further than the sweet potato. It also contains beta-carotene, so it is a good choice for the skin.
7. Spinach: You can get a lot of biotin when eating spinach. Even frozen spinach has plenty of the vitamin, with 7 micrograms included per serving.
NATURELO's Botin Gummies are another fun way to get your daily biotin boost.
1. Dietary Biotin Supplementation Modifies Hepatic Morphology without Changes in Liver Toxicity Markers, 2016; 2016: 7276463
2. Comparison of assay values to published values for biotin in foods (ng/g of fresh weight), 2004 Dec; 17(6): 767–776
3. B-Complex Vitamin Content of Cheese. II. Niacin, Pantothenic Acid, Pyridoxine, Biotin, and Folic Acid