Milly Gaines
Biotin, also known as vitamin B7, is a water-soluble vitamin that supports many parts of your body, including your nervous system, liver, eyes, hair, and skin. It is an essential nutrient that plays a role in the metabolism of fats, carbohydrates, and proteins. While biotin supplements are available, most people can get all the biotin they need by eating a balanced diet. Here are some ways to increase your biotin intake through diet.
| Characteristics | Values |
|---|---|
| Biotin sources | Liver, eggs, avocados, nuts, seeds, sweet potatoes, mushrooms, soybeans, salmon, yeast, and nutritional supplements |
| Biotin deficiency | Rare, but can be caused by pregnancy, breastfeeding, or other factors |
| Daily biotin intake | Around 30 mcg per day for adults, 35 mcg for nursing individuals |
| Biotin benefits | Supports healthy hair, skin, nails, liver function, eye health, brain function, and nervous system |
| Biotin risks | May interact with other medications or produce incorrect lab test results |
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What You'll Learn
Eat more eggs, especially egg yolks
Eating eggs, especially egg yolks, is a great way to increase your biotin intake. Biotin is a B vitamin that helps your body convert food into energy and supports eye, hair, skin, and brain function. It may also support liver function.
Eggs are a natural source of vitamins and minerals, and the yolk is rich in several B vitamins, including biotin. Biotin is found in a variety of foods, and both plant- and animal-based sources can provide dietary biotin. Egg yolks are one of the best sources of biotin, along with other foods like sweet potatoes, legumes, organ meats, nuts, seeds, mushrooms, avocados, and yeast.
To maximize your biotin intake from eggs, it is recommended to always cook them fully. Cooking helps to separate the biotin from the avidin, a protein found in egg whites that can interfere with biotin absorption if the eggs are eaten raw. By cooking the eggs, you can improve your body's ability to absorb biotin.
There are many ways to include cooked eggs in your diet. You can hard-boil or scramble them, or use them in baked goods like muffins or waffles. Adding more eggs to your meals and ensuring they are fully cooked can help increase your biotin intake and provide various health benefits associated with this essential nutrient.
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Consume organ meats, especially liver
Consuming organ meats, especially liver, is an excellent way to increase your biotin intake. Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that plays a crucial role in various aspects of health. It is essential for eye, hair, skin, and brain function, and it may also support liver function and the immune system. A deficiency in biotin can lead to problems with the nervous system, skin, hair, and nails.
Liver is an exceptionally rich source of biotin. A 3-ounce serving of cooked beef liver provides approximately 30.8 micrograms of biotin, which is 100% of the recommended Daily Value (DV). This makes it an efficient way to meet your daily biotin needs. In addition to beef liver, other types of organ meats, such as kidney, can also boost your biotin intake. For example, a 3-ounce pork chop provides nearly 4 micrograms of biotin.
It is important to note that biotin deficiency is rare, and most people can meet their biotin needs through a balanced diet. However, certain factors, such as pregnancy and breastfeeding, can increase the risk of deficiency. If you are concerned about your biotin intake, including organ meats like liver in your diet is a simple and effective way to ensure sufficient biotin consumption.
In addition to organ meats, there are other dietary sources of biotin to consider. Egg yolks, in particular, are a good source of biotin. A whole, cooked egg provides approximately 10 micrograms of biotin, contributing about 33% of the DV. Other biotin-rich foods include legumes, nuts, seeds, avocados, dairy products, and certain vegetables like sweet potatoes and mushrooms.
By incorporating organ meats, especially liver, and other biotin-rich foods into your diet, you can ensure that you are consuming adequate amounts of this essential nutrient and supporting your overall health and well-being.
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Add more sweet potatoes to your diet
Sweet potatoes are a great source of biotin, also known as vitamin H or vitamin B7. This B vitamin is essential for eye, hair, skin, and brain function and may also support liver function. As biotin is a water-soluble vitamin, your body does not store it, so you need to consume it regularly.
Sweet potatoes are a vegetable source of biotin, with half a cup (125 grams) of cooked sweet potatoes meeting 8% of the daily recommended value. This makes them a great, tasty option to boost your biotin intake. You can bake, boil, or roast sweet potatoes, or add them to soups and curries.
Sweet potatoes are also a good source of fibre, which can help with digestion and lower cholesterol levels. They are also high in vitamin A, which is important for maintaining healthy skin and vision.
- Bake or roast sweet potatoes as a side dish. You can experiment with different seasonings to add extra flavour.
- Boil or steam sweet potatoes and add them to a salad or Buddha bowl.
- Mash cooked sweet potatoes and use them as a base for soups or curries.
- Cut sweet potatoes into wedges or fries and bake them in the oven until crispy.
- Add sweet potatoes to a frittata or omelette.
- Make sweet potato toast by cutting a sweet potato into thin slices and toasting them in a toaster or oven. You can top them with avocado, hummus, or other spreads.
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Eat avocados
Avocados are a great source of biotin, also known as vitamin B7 or vitamin H. This essential B vitamin is key for energy conversion and overall well-being. It is also needed for eye, hair, skin, and brain function.
Biotin is a water-soluble vitamin, meaning that the body cannot store it and it passes through your urine. As a result, you need to consume it regularly to maintain adequate levels. A medium avocado (200 grams) contains at least 1.85 micrograms of biotin, or 6% of the daily value. They are also a great source of folate and unsaturated fats.
Biotin is available as a supplement, but most people can get all the biotin they need by eating a balanced diet. Avocados are a great way to get your biotin through food. You can add avocado to your diet in many ways, such as spreading it on toast, adding it to a salad or sandwich, or making guacamole.
You can also combine avocado with other biotin-rich foods. For example, you could make a Non-Dairy Avocado Eggnog that calls for six large egg yolks, or try a jazzed-up mixed nut recipe with almonds and peanuts, both of which are good sources of biotin.
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Try nutritional or brewer's yeast
Nutritional yeast and brewer's yeast are both rich sources of biotin. Nutritional yeast is an inactive yeast often used to make non-dairy cheese, while brewer's yeast is a dry active yeast used to brew beer and leaven bread. The amount of biotin in nutritional yeast varies by brand, but it may contain up to 21 mcg of biotin, or 69% of the Daily Value (DV), per 2 tablespoons (16 grams). On the other hand, a standard 2.25-teaspoon (7-gram) packet of active dry yeast provides 1.4 mcg of biotin, or 5% of the DV.
Nutritional yeast is a popular option for those looking to increase their biotin intake, as it is a complete protein that contains all 18 amino acids. It is also a good source of B-complex vitamins, including thiamin, riboflavin, niacin, and B6. Additionally, nutritional yeast is naturally low in fat and sodium, and it is gluten-free and vegan. It has a strong flavour that is described as cheesy, nutty, or creamy, and it can be used as a condiment or ingredient to add flavour and nutritional value to a variety of dishes.
Brewer's yeast also offers several nutritional benefits in addition to biotin. It is a good source of other B vitamins, including B1, B2, B5, B6, and B12. It also contains other essential minerals such as chromium, selenium, and zinc. Brewer's yeast has a bitter taste, so it is not typically used as a condiment like nutritional yeast. However, it can be purchased in tablet or powder form as a dietary supplement.
When choosing a nutritional or brewer's yeast product, it is important to read the labels carefully to understand the specific nutritional content and determine if the product meets your individual needs. It is also worth noting that while biotin deficiency is rare, it can lead to hair and skin problems, and in severe cases, neurological issues. Therefore, ensuring adequate biotin intake through diet or supplements can help maintain optimal health.
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Frequently asked questions
Biotin, also known as vitamin B7, is a water-soluble vitamin that supports various aspects of your health. It helps your body convert food into energy and is essential for eye, hair, skin, and brain function. It also supports liver function and the nervous system.
Biotin-rich foods include egg yolks, sweet potatoes, liver, avocados, nuts, seeds, soybeans, mushrooms, and salmon.
Biotin deficiency is very rare, and most people can get all the biotin they need by eating a balanced diet that includes the aforementioned biotin-rich foods. However, if you are pregnant, breastfeeding, or have other specific circumstances, you may need to supplement your diet with biotin. Consult a doctor or dietitian to determine if you need to take a biotin supplement.
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