Best food sources of Biotin


Biotin is a type of B complex Vitamin. It’s also sometimes also known as vitamin H. Just like other B vitamins, the main function of biotin is to help your body to convert food into energy.

Having healthy amounts of biotin is vital for having glossy hair, glowing skin, and strong nails. It is very important to have adequate levels of biotin for hair health.

Biotin is also very important during pregnancy. Biotin supplements are included in many prenatal vitamins. Biotin has also been found to promote liver health.

Biotin can interact with some medications, but it’s been found to be generally non-toxic for people that are regularly exposed to it.

The following are the foods that are a rich source of biotin:

1. Eggs

Egg yolks contain the highest amount of biotin as compared to other foods. Eating whole eggs is the best way to provide your body with biotin, protein, and other nutrients.

Egg yolks should always be well cooked before they are consumed. Though the heat preparation might decrease the amount of biotin you’re getting.

As biotin plays a major role in  the development of an embryo, it makes sense that egg yolks are one of the most biotin-rich things you can eat

2. Almonds

Almonds whether consumed raw, salted, or roasted will provide you with high levels of biotin.

Nuts and legumes, in general, are a great source of biotin and other nutrients and vitamins.

Biotin is also found in soybeans, peanuts, green beans, walnuts, and pecans. Grabbing a handful of almonds or mixed nuts as a snack will give you protein and vitamin E in addition to a biotin boost.

3. Mushrooms

Mushroom is another great source of biotin and other nutrients. The biotin content of mushrooms helps to protect them from parasites and predators as they grow.

Preparing mushrooms in a saute will help you get you biotin. However, eating them raw is the best choice to get the max out of it.

You can prepare biotin-infused and protein-rich lunch or dinner by putting some sliced mushrooms in a spinach salad with some boiled egg yolks and almonds.

4. Cauliflower

Raw cauliflower contains 17 micrograms of biotin per serving of hundred grams.

That’s a lot when you consider that most healthy people get between 100 and 300 micrograms of biotin each day.

Since biotin is water-soluble, eating cauliflower raw will help you get the maximum nutritional benefit. Try slow-roasting it in the oven, or get creative and prepare some unique salads with cauliflower in it.

5. Sweet Potatoe

Sweet potatoes contain some of the highest biotin levels found in vegetables.

Since sweet potatoes also contain beta carotene, they’re great to eat if you’re looking to improve your skin’s appearance.

Try getting some sweet potatoes in a less traditional source, like mashing sweet potatoes or sprinkling them with sea salt and roasting them in the oven.

6. Spinach

Spinach contains one of the highest levels of biotin among all the leafy green vegetables.

Frozen spinach is equally powerful as compared to fresh spinach. One serving of chopped leaf spinach that’s been frozen contains 7 micrograms of biotin.

However, it is always recommended to eat fresh spinach because of how nutrient-dense and fiber-packed it tends to be.

Apart from the above-mentioned foods, biotin can also be taken through supplements. You can find biotin supplements at the supplements stores in Canada.
Location: Canada

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