Biotin rich foods
10 biotin rich foods
Biotin is also known as vitamin B7 and sometimes also vitamin H. It is commonly included in many supplements to improve the health of hair, skin and nails and has become well known as a vitamin that can promote hair growth.
The recommended amount of biotin is 30 micrograms (mcg) per day for adults 19 years of age and older, according to the Institute of Medicine. Adults can safely consume much higher amounts than this, with thousands of mcg being used in clinical trials and not causing adverse effects.
It is a water-soluble vitamin, which means that the body gets rid of any excess by excreting it in the waste and does not store it. Ideally, you should eat foods containing biotin every day.
biotin rich foods
Eggs are often called “whole foods” because they contain so much nutrients – including proteins, amino acids and a number of vitamins and minerals.
Biotin is one of those nutrients and eggs are a great way to get a good proportion of your intake at one time. An egg can provide at least 8 mcg and often more than that. Choosing an egg for breakfast a few days means that you will get a good dose of your biotin needs right away.
Yellow is the richest source, although the amount of biotin you will get is reduced when the egg is cooked.
Raw whites can also be a problem and not just because of the risk of bacterial infection. Eating them can make it more difficult for the body to absorb biotin easily because of the presence of a protein called avidin.
Nuts are good source for biotin and almonds good choice. Snacks with almonds, peanuts and nuts can be beneficial for the hair and scalp, while providing a good dose of protein, vitamin E and fatty acids. They are also important nutrients  to keep hair and skin in good condition.
A quarter cup of almond provides about 15 mcg of biotin. The equivalent peanuts provides just 6 mcg. A quarter cup of nuts provide a little less than 5.7 mcg.
Oily salmon fish is a good source for biotin, including salmon, tuna and sardines. They also offer a dose of Omega 3 fatty acids, another nutrient related to healthy hair.
100 g canned salmon can provides upto 5 mcg of biotin. Other types of fatty fish are also good sources, with 60g of canned sardines providing 4mcg and 120g of canned tuna 3mcg.
Eating oily fish several times a week is recommended for anti-inflammatory health benefits. If you follow this advice, you will also get a good dose of biotin. With tuna, there is also the mercury content to consider if you eat it a lot, so you may prefer to mix it with the fatty fish you eat.
Sweet potato yam is rich in all B vitamins, including biotin. A cup of sweet potato can provide more than 8 mc, making it one of the richest sources among plant sources.
Sweet potato is also a good source of beta-carotene, which is converted to vitamin A. It is another nutrient that is good for the hair and skin and can help strengthen the hair through its ability to combat the effects harmful to oxidative stress.
Eating raw mushrooms is the best way to maximize their biotin content. They can provide 7 mcg per 100g of mashrooms this way.
One option is to cut them out and use them raw in a salad that contains other biotin-rich foods such as eggs, tomatoes, nuts and carrots. If you do not want to eat them raw, you can blow them instead.
Mushrooms also contain zinc and iron, two additional nutrients that can promote healthy hair.
Carrots are another good source of herbal biotin and 50 g of raw carrots can provide 7 mcg.
As with sweet potato, the carrot also contains beta-carotene and vitamin A. It also contains other B vitamins such as B1, B3 and B5 (also known as pantothenic acid).
Tomatoes are another easy way to get more biotin into your diet, with a cup of tomatoes providing just over 7 mcg.
Some options to increase your consumption of tomatoes include making it part of a salad or creating a pasta sauce.
Tomatoes also contain many other nutrients that benefit the hair, including vitamin C and vitamin A.
If you do not eat a lot of onions, introducing them into your diet is a great opportunity to add more biotin.
A cup of onions can provide nearly 8 mcg, especially if they are also raw.
Onions are also rich in antioxidants and contain healthy nutrients for hair such as vitamin C, protein and iron. They can be added to salads as an easy to incorporate into your diet, especially red onions.
For a healthy breakfast, oatmeal is the perfect choice and starting the day with them is also an easy way to provide a biotin boost. A quarter cup of oats can provide nearly 8 mcg. Garnish with almonds, nuts or berries can add a little more.
Dairy products are a good source of biotin but some cheeses in particular are rich.
biotin rich foods
One study examined biotin levels in 23 types of cheese, with camembert and blue cheese having the highest levels.
It is a food to eat with moderation but because of the fat and salt content in many cheeses, but it can certainly contribute to overall levels of biotin.
The bottom line
There are many foods rich in biotin that can support healthy hair and even encourage hair growth. This is not a miracle cure, but making sure that your diet includes a lot of biotin food sources has been linked to hair growth and is also thought to reduce the potential for hair loss.
If you are concerned that you do not have enough of this vitamin in your diet, biotin supplementation for hair growth is also an option. The body can still excrete what it does not need, as long as you do not take a supplement with extremely high levels.