The Top 10 Biotin-Rich Foods

Biotin: A Nutritionally-Important B Vitamins

Biotin, a water-soluble B vitamin, plays a vital role in converting nutrients into energy, and is essential for hair, skin, eye, and liver function. Food sources of biotin can provide adequate supply, although deficiency is rare since the body stores it. Eggs, yeast, and organ meats stand out as good sources of biotin. We’ll explore the best places to find this essential nutrient.

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Best Biotin-Rich Foods

Eggs Provide a Good Dose of Biotin

• While egg yolks are a reliable source of biotin, egg consumption should always be cooked to guarantee biotin absorption

Legumes: A Complete Protein, Rich in Nuts, Seeds, and Amino Acids

Legumes

• Nutrient-rich in protein, fiber, carbs, vitamins, and minerals
• Notable examples: peanuts (5mcg/7% of the DV), soybeans (~19% of the DV [64% of the DV])

Crunch on Nuts and Seeds For a Biotin Boost

Nuts and Seeds
Biotin content varies. Some, like sunflower seeds (13% of the DV), almonds (.5% DV), and pumpkin seeds (1% of the DV), deserve attention.
The biotin content increases with roasting, but individual results may vary from brand to brand.

Liver: Top Source, But Not Very Popular

An Organ Meats Power Couple

• Be aware of the fact that consuming raw liver can carry a small risk of Salmonella consumption

• Recommended cooking methods should be adapted to improve biotin bioavailability

• Nutrient dense, rich biotin content, though not consumed as frequently liver is (e.g.) chicken liver has 138mcg/40% of the DV., beef liver has 31(mc/10 of the DV)

Peanuts and Soybeans: Double the Flavor, Double the Potential

Legumes Containing Double the Flavor-Effect

• Enjoy roasted peanuts https://www.healthline.com/blog/edamame-benefit/ Edamame, but be prepared for a higher nutritional value., or soy-based products such as tofu, tempeh, miso, and energy bars made from soy extract

Summary

Eat a Well-Balanced https://www.healthline.com/nutrition/healthy-eating-forbeginners well-balanced diet and you get all the food you need as well as getting all Biotics.