24 Biotin Rich Foods


Biotin, also known as vitamin B7 or H, is a water-soluble vitamin essential for human health. It plays a crucial role in metabolizing carbohydrates, fats, and proteins, aiding in energy production. Biotin is vital for maintaining healthy hair, skin, and nails, often included in beauty supplements. It also supports the proper functioning of the nervous system. Biotin is naturally found in foods like eggs, nuts, seeds, and leafy greens. Deficiency is rare but can lead to symptoms like hair loss, skin rashes, and neurological issues. Regular intake through diet or supplements ensures optimal health and well-being.

Biotin, also known as vitamin B7 or vitamin H, offers several benefits for health and well-being:


High Benefits of Biotin

1. Promotes Healthy Hair: Biotin is often associated with hair health, as it supports the production of keratin, a protein essential for hair growth. It may help reduce hair loss and improve overall hair quality.


2. Supports Healthy Skin: Biotin plays a role in maintaining healthy skin by supporting the production of fatty acids. It can help alleviate dryness and itchiness, promoting a more youthful appearance.


3. Strengthens Nails: Biotin helps strengthen brittle nails and may reduce nail breakage and splitting, promoting overall nail health.


4. Aids in Metabolism: Biotin is involved in the metabolism of carbohydrates, fats, and amino acids. It helps convert these nutrients into energy, supporting overall metabolic function.


5. Supports Cognitive Function: Adequate levels of biotin are important for cognitive function and may play a role in maintaining optimal brain health.


6. Maintains Blood Sugar Levels: Biotin has been shown to support glucose metabolism and may help regulate blood sugar levels, particularly beneficial for individuals with diabetes or insulin resistance.


7. Supports Pregnancy and Breastfeeding: Biotin is crucial during pregnancy and breastfeeding, as it supports fetal development and helps maintain maternal health.


8. May Improve Cardiovascular Health: Some studies suggest that biotin may play a role in maintaining healthy cholesterol levels, which can contribute to overall cardiovascular health.


9. Promotes Thyroid Function: Biotin is involved in the production of thyroid hormones, which are important for regulating metabolism, growth, and development.


10. Supports Nervous System Function: Biotin is essential for the proper functioning of the nervous system, including nerve signaling and neurotransmitter activity.


Overall, biotin is an important nutrient that supports various aspects of health, from hair and skin to metabolism and nervous system function.

List of 24 foods along with their approximate biotin content per serving:


1. Eggs(1 large egg) - 10-25 micrograms (mcg)

2. Almonds (1 ounce) - 1.5 mcg

3. Walnuts(1 ounce) - 1.5 mcg

4. Peanuts (1 ounce) - 5 mcg

5. Pecans (1 ounce) - 1.8 mcg

6. Sunflower seeds (1 ounce) - 2.6 mcg

7. Pumpkin seeds (1 ounce) - 2.6 mcg

8. Cashews (1 ounce) - 5 mcg

9. Soybeans (1 cup, cooked) - 2.5-6 mcg

10. Lentils(1  cup, cooked) - 2.5-4 mcg

11. Peas (1 cup, cooked) - 1.8 mcg

12. Whole grains (1 cup, cooked, such as oats or barley) - 0.02-6 mcg

13. Brown rice (1 cup, cooked) - 1.8 mcg

14. Bananas (1 medium) - 0.2 mcg

15. Avocados (1 medium) - 2-6 mcg

16. Sweet potatoes (1 medium) - 2.4 mcg

17. Spinach (1 cup, cooked) - 0.5-7 mcg

18. Broccoli (1 cup, cooked) - 0.4-2 mcg

19. Cauliflower (1 cup, cooked) - 0.1-4 mcg

20. Mushrooms (1 cup, cooked) - 2-5 mcg

21. Salmon (3 ounces, cooked) - 2-5 mcg

22. Tuna (3 ounces, canned in water) - 3-5 mcg

23. Chicken liver (3 ounces, cooked) - 15-30 mcg

24. Beef liver (3 ounces, cooked) - 30-35 mcg


These values can vary based on factors such as cooking methods and growing conditions. Incorporating a variety of these foods into your diet can help ensure you're getting enough biotin.

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