5 Rich Sources Of Biotin, Don’t Miss Key Health Benefits

A handful of nuts and seeds can offer unsaturated fat, biotin, fibre, and protein. If you consume 20 grams of sunflower seeds, it will provide you 2.6 mcg of biotin or 9% of daily value. On the other hand, 30 grams of roasted almonds can offer 1.5 mcg or 5% of daily value bioton.

Biotin, also known as vitamin B7 or Vitamin H, plays significant role in supporting eye, hair, skin, liver, and brain functioning. The water-soluble vitamin helps in converting food into energy. The body does not store biotin and this is the reason why it needs to be consumed regularly to prevent deficiency.  The daily value requirement of biotin for adults (19 years or above) is 30 micrograms. The requirement of biotin can be met via supplements or variety of diet.

Sufficient intake of biotin will improve overall wellness and beauty. If you want to prevent hair fall, hair thinning, brittle nails, and achieve healthy skin, it is significant to consume biotin-rich diet.

Biotin Rich Foods

1. Chicken: Cooked chicken liver is one of the richest sources of biotin. If you consume 75 grams of cooked chicken liver it can offer you a huge 138 mcg of biotin or 460% of daily value, according to a report published in healthline. One can consume chicken heart as it is a concentrated source of biotin. Dark chicken meat is a better source of biotin compared to white meat.

2. Nuts: A handful of nuts and seeds can offer unsaturated fat, biotin, fibre, and protein. If you consume 20 grams of sunflower seeds, it will provide you 2.6 mcg of biotin or 9% of daily value. On the other hand, 30 grams of roasted almonds can offer 1.5 mcg or 5% of daily value bioton.

3. Legumes: Peas, beans, and lentils are the powerhouse of micronutrients. Legumes such as peanuts and soybeans contain high amount of biotin. 28 grams of roasted peanuts contain approximately 5 mcg of biotin or 17% of daily value. According to a research featured in National Library of Medicine, consuming legumes-rich diet will offer significant amount of biotin. Consuming lentils, chickpeas, peanuts, and soybean can reduce hair breakage, hair fall, promote skin glow, and support skin cell regeneration. It will also prevent dryness and dullness.  

4. Sweet Potato: They are packed with essential vitamins, fibre, and carotenoid antioxidants. Sweet potato has emerged as one of the best vegetables containing rich amount of biotin. If you consume 125 grams of cooked sweet potato, it can offer you 2.4 mcg or 8% of daily value biotin. You may cook bake or microwave sweet potato for maximum benefits. Regular consumption of biotin rich foods will support healthy eating habits as they are vital source of sustainable nutrition.     

5. Mushrooms: They offer many immunity boosting nutrients including biotin. If you consume 70 grams of cooked mushrooms, they will provide 5.6 mcg of biotin, approximately 19% of daily value.

Health Benefits of Biotin

Supports Fetal Development: According to a report featured in healthline, pregnant women may face deficiency of bioton, although rare. Biotin and folic acid promote baby health during pregnancy. It is worth noting that high doses of biotin can be dangerous to baby. Always speak to your healthcare professional before adding it.  

Regulates Blood Glucose: People with type 2 diabetes can benefit biotin intake as it can help in regulating blood glucose levels. Biotin may also help in preventing kidney damage in individuals with insulin dependent type 1 diabetes.  

Improves Hair, Skin, And Nails Health: Biotin deficiency is rare. But people suffering from biotin deficiency will witness hair loss, scaly red rash, brittle nails, and dull skin. Adequate intake of biotin will enhance hair, skin, and nail health.

According to Dr Rekha Saroha, BHMS (GoldMedalist), PGDEMS, MD (DRS Homoeopathy), “the 5 rich sources of biotin for hair regrowth include eggs, avocados, sweet potato, spinach, and almonds.” Eggs are high in biotin and protein. They contain essential amino acids that promote healthy hair. Avocados are rich in biotin and healthy fats that support scalp health and moisturize hair. On the other hand, sweet potatoes are loaded with biotin and beta-carotene that can improve overall hair texture and strength, added Dr Rekha.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.