Biotin, or vitamin B7, is a water-soluble vitamin essential for the body’s metabolism and functioning. It is a necessary component of numerous enzymes responsible for various critical metabolic pathways in the human body, including the metabolism of fats and carbohydrates and amino acids involved in protein synthesis.
Biotin is known to encourage cell growth and is frequently used in dietary supplements for hair and nail strength and those sold for skincare.
A shortage of biotin can cause difficulties with the nervous system, skin, hair, and nails.
It may also be beneficial to the immunological system. Many people use biotin to improve the condition of their hair and nails, although there is little evidence to support this use in most situations.
Biotin is water-soluble, which means that the body cannot store it and must be obtained through the diet. Although the gut can produce some biotin, researchers are unsure how much of it the body can absorb. Biotin can be found in various foods, including egg yolk, liver, avocado, and mixed vegetables. It is also available as an add-on.
In this blog, you will learn more about biotin-rich foods and include them in your diet.
- Legumes
Legumes, such as peas, beans, and lentils, are high in protein, fiber, and minerals. Peanuts and soybeans are two of the richest sources of biotin in this group.
A 1-ounce (28-gram) portion of roasted peanuts provides little less than five mcg of biotin, or 17% of the DV. In one investigation on the biotin content of common Japanese foods, a 3/4-cup (100-gram) serving of whole soybeans had 19.3 mcg of biotin or 64% of the DV.
Legumes are commonly boiled and used as a base for entrées and salads and stir-fries, and baked meals.
- The yolk of an egg
Biotin can be found in egg yolks. A cooked entire egg contains up to 10 mcg. Cook eggs before eating them to increase biotin consumption and for safety reasons.
Raw egg white contains dietary avidin, a protein that binds to biotin and makes it difficult for the body to absorb. Cooking removes the biotin from the avidin, allowing the vitamin to be more easily absorbed by the digestive tract.
- Seeds and nuts
Nuts and seeds are high in fiber, unsaturated fats, and protein. Most include biotin. However, the amount varies depending on the type.
A quarter-cup (20-gram) serving of roasted sunflower seeds has 2.6 mcg of biotin, or 10% of the DV, while a quarter-cup (30-gram) meal of roasted almonds contains 1.5 mcg or 5% of the DV. Nuts and seeds can be eaten raw, in salads, in pasta recipes and stir-fries, or blended into the homemade nut and seed butter.
- Yeast
Biotin is found in both brewer’s yeast and nutritional yeast. However, the biotin content varies depending on the brand. Brewer’s yeast is an active yeast used in the production of beer and bread. Nutritional yeast is dormant. It is used to give meals a cheesy or nutty flavor.
