Those who suffer from hair, nail, and skin-related issues may often find themselves at the receiving end of advice along the lines of “Have you tried biotin supplements?” Well, these well-wishers aren’t really wrong.
Experts have discovered the positive effects of biotin supplementation in cases of brittle nail syndrome or uncombable hair(1). Apart from glossy hair, sturdy nails, and glowing skin, biotin has also proven to offer a well-functioning liver(2).
However, we have a lot to learn about this miracle compound. In this article, we will explore what biotin is and the many biotin rich foods that are a natural source of biotin.
What Is Biotin?
Biotin is a water-soluble vitamin belonging to the “B-Complex” group of vitamins. It helps convert food into energy. Biotin comes from the Greek word ‘biotos,’ which stands for sustenance or life. It plays a vital role in several bodily functions, and hence your diet should include foods that are rich sources of biotin.
Benefits of Biotin
The possible benefits of biotin include:
- Biotin is required for energy-producing metabolic activities like glucogenesis, fatty acid synthesis, and breakdown of amino acids
- It helps improve the condition of brittle nails.
- It aids in maintaining hair health, especially for those who have a biotin deficiency.
- Pregnancy may lead to biotin deficiency, which could possibly cause birth defects. This highlights the importance of biotin during pregnancy and breastfeeding.
- Some studies indicate that biotin could help reduce blood sugar content in type 2 diabetics.
- It helps prevent skin conditions like seborrheic dermatitis or red scaly rashes as it helps fat metabolism
- Clinical studies have discovered that biotin could help those suffering from multiple sclerosis.
Foods Rich in Biotin
Now that you understand the importance of biotin, here is an elaborate biotin rich foods list to get your fix:
1. Cheese
Cheese is one of the foods that contains biotin, which can be easily incorporated into your diet. It also is a rich source of protein, calcium, phosphorus, and essential amino acid. It helps with bone development, muscle function, DNA production, and kidney health.
Biotin Content
About 28 grams of mild cheddar cheese contains 0.4mcg of biotin.
How to Add It to Your Diet?
You can add cheese to sandwiches, pasta, and salads. Cheese pairs perfectly with toast and omelets too.
[ Read: Cottage Cheese Benefits ]
2. Eggs
Much like cheese, eggs are an extremely versatile and biotin-rich food item. They are loaded with proteins and essential amino acids. Further, they are a healthy source of iodine, zinc, selenium, and vitamins A and D.
Biotin Content
The biotin-content in eggs is phenomenal! One whole egg contains 10mcg of biotin(3).
How to Add It to Your Diet?
You can have eggs boiled, poached, fried, scrambled or even raw. Boiled eggs go well in salads and Ramen noodles.
[ Read: Daily Eggs Intake ]
3. Cauliflower
Cauliflower is one of the best foods high in biotin. It is packed with antioxidants, phytonutrients, and fiber. However, given that it is a cruciferous vegetable, it can lead to gassiness and bloating.
Biotin Content
Raw cauliflower possesses about 17mcg of biotin per serving!
How to Add It to Your Diet?
Ideally, to benefit from the water-soluble biotin present in cauliflower, it must be consumed raw. However, you can even consume butter-cooked cauli-rice and oven-roasted cauli-steaks to have more fun!
4. Mushroom
Mushrooms can be considered “accidental” vitamin H-rich foods. This is because the high biotin content in mushrooms is a defense mechanism to protect it from predators and parasites.
Biotin Content
Common button mushrooms contain about 10mcg of biotin per 100 grams. However, certain strains, like the Maitake and Shiitake mushrooms, can contain as much as 23.8mcg and 30mcg of biotin respectively!
How to Add It to Your Diet?
You can add mushroom slices to Spanish omelet, salads, and stir-fries. Raw and sauteed mushrooms offer the highest concentration of biotin.
[ Read: Reishi Mushroom Benefits ]
5. Spinach
Spinach is probably the healthiest green leafy vegetable available. It is rich in fiber, chlorophyll, vitamins, and minerals. Further, due to the high antioxidant content, spinach keeps you looking youthful!
Biotin Content
If Popeye couldn’t convince you to eat spinach, then maybe this will: Half a cup of boiled spinach contains 0.5mcg of biotin.
How to Add It to Your Diet?
You could have spinach in soups, lentils, omelets, and salads. It is a great way to include grains in your sandwiches and pasta too.
[ Read: Spinach Juice Benefits ]
6. Almonds
Apart from being rich in biotin, almonds contain a healthy amount of fiber, vitamin E, and magnesium. They are a guilt-free snacking option and a savior for those who are intolerant to gluten.
Biotin Content
About one-fourth of roasted almonds contain about 1.5mcg of biotin.
How to Add It to Your Diet?
You can toss almonds in your salads to add some crunch. Additionally, almond flour makes amazing baked goods. Snacking on toasted, salted almonds is another brilliant way to include them in your diet.
[ Read: Reasons to Eat Almonds ]
7. Salmon
Salmon is a nutrient-rich vitamin B7 food. Further, salmon is rich in healthy omega-3 fatty acids, which adds to the nutritional profile of the food item. It can help control inflammation, protect the heart, keep skin and hair healthy, and also improve brain functioning.
Biotin Content
About 90g of salmon contains 5mcg of biotin.
How to Add It to Your Diet?
Salmon makes an excellent Main course item for lunch and dinner.
[ Read: Vitamin K Rich Foods ]
8. Avocado
If you are looking for biotin-sources that are vegan, then avocados are your best bet. It is also a powerhouse of vitamin E, making it comparable to nuts and seeds.
Biotin Content
About 100g of avocados deliver 3.2 to 10mcg of biotin.
How to Add It to Your Diet?
The best way to have avocado is to include it in your salads or make it a salad dressing. Guacamole dip is another way to consume avocados.
How Much Biotin Do We Need?
The recommended daily allowance of biotin is between 30 to 70 micrograms(4) for healthy adults and adolescents.
Final Take
Now that you know about the many foods containing biotin, you can update your grocery list to include them too. Normally, individuals get their daily recommended dose of biotin through natural sources.
Given that biotin toxicity is rare, consuming biotin supplements shall not cause any damage to your body. Regardless, consuming biotin through natural sources is the best way to maintain the biotin levels.
[ Read: Iron Rich Foods ]
FAQs
1. What foods are high in biotin?
The foods containing the highest concentration of biotin include:
- Liver
- Almonds
- Eggs
- Yeast
- Avocado
- Salmon
- Whole grain bread
- Salmon
- Cauliflower
- Cheddar Cheese
- Raspberries
2. What biotin rich foods are good for hair growth?
If you wish to consume biotin rich foods to improve your hair health, you should focus on:
- Liver
- Eggs
- Oats
- Spinach
- Sweet potatoes
- Raspberries
- Salmon
- Avocados
However, a biotin-deficiency may not be the only root cause behind dull and weak nails or hair, so do consult with your physician before taking biotin supplements.
