Known as vitamin B7, Biotin is an essential nutrient that is naturally found in a variety of foods – as well as in dietary supplements. The body uses it to help metabolize food and many other bodily functions. Most people receive the amount of biotin they need by eating a healthy, balanced diet. Biotin is regularly mentioned as helping to promote healthy hair, skin, nails, and even regulate blood sugar levels.
What Foods Are High in Biotin?
A healthy, well-balanced diet will generally provide the biotin (and other vitamins and minerals) that helps to support skin, nail, and hair health. There is a wide variety of foods that are more biotin rich than others, here are some of the foods with the highest biotin content:
- Liver – Beef liver and other organ meats are full of biotin and other essential nutrients. Three ounces of cooked beef liver can provide more than 100% of a person’s daily recommended value.
- Egg Yolks – Eggs are full of B vitamins, protein, iron, and phosphorus. Make sure you cook your eggs thoroughly to avoid Salmonella poisoning. Egg yolks contain more biotin than egg whites.
- Legumes – These are things like peas, beans, and lentils that are high in protein and fiber. Peanuts and soybeans are also a great source of biotin.
- Nuts and Seeds – The amount of biotin depends on the type of seed. Sunflower seeds contain more than almonds, for example.
- Sweet Potato – One of the best vegetable sources of biotin, sweet potatoes are a great choice because they can be prepared in so many different ways.
- Mushrooms – The biotin content in mushrooms helps them fend off predators and parasites in the wild. A cup of button mushrooms (also known as white mushrooms) can contain 19% of the daily recommended value of biotin, and they are easy to add to a variety of dishes.
- Bananas – A popular snack all on their own around the world, but they are also great additions to smoothies or frozen to make a non-dairy ice cream.
- Broccoli – Throw them into a pasta or casserole, roast them with a little olive oil and seasoning, or just eat them raw with a bit of dip or hummus.
- Avocado – A great source of biotin and unsaturated fats, avocados are good to eat raw or spread on toast, added to tacos or salads, or blended to make guacamole.
Can Biotin-Rich Foods Promote Healthy Hair Growth?
There are many claims that biotin can lead to hair growth and improve hair health, but the truth is there have been no studies (as of 2017) that encourage the use of increased biotin supplementation for the purposes of growing hair. The exception to this is people suffering from a deficiency, which most commonly occurs during pregnancy or in people with malnutrition.
In those cases, taking a supplement or adjusting your eating habits can help restore hair health and encourage growth. Before starting any supplement routine, you should consult with a physician to discuss your concerns and to determine the best course of action.
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