14 Biotin Rich Foods you should Include in your Meal

14 BIOTIN RICH FOODS You Should Include In Your Meal. Biotin is a water-soluble vitamin. It is an important nutrient that helps convert food into fuel for the body and metabolize carbohydrates, fats, and proteins. Biotin also plays a crucial role in gene regulation and cell signaling and is accompanied by healthy nails, skin, and hair.

It is important for improving the fetus in pregnant women and liver health. As biotin is water-soluble, it is not reserved in the body. However, biotin can be produced by bacteria in the gut, taken as a dietary supplement, or obtained by eating certain foods. In today’s article, we will share with you 14 biotin-rich foods you should include in your meal.

Seeds and Nuts

Biotin contents vary with the type of seed or nut, but both these foods are good sources of vitamins. Almonds, walnuts, peanuts, and pecans contribute to biotin consumption, with a quarter-cup of roasted almonds having about 1.6 mcg.

About a quarter-cup of cooked sunflower seeds contains 2.6 mcg of biotin. Also, seeds and nuts contain other nutrients, including vitamin E, which also benefit skin and hair health.

Sweet potatoes

Sweet potatoes are so full of nutrients and vitamins that they are often listed as an amazing vegetable. They contain the appreciative amount of biotin of all vegetables, with one half cup full of sweet potato having 2.4 mcg of the biotin.

This portion of sweet potato only has 90 calories. It is also affluent in beta carotene, which is easily converted into vitamin A, making it an ideal health-boosting ingredient, particularly if you have thinning hair and want to improve your hair and skin condition.

Egg yolk

Egg yolks are an excellent biotin source, with one whole, cooked egg supplying up to 10 mcg. Eggs should be cooked before eating because raw egg whites contain a certain protein called avidin, which binds to biotin, stopping it from being absorbed by the body.

Thus, cooking causes the avidin to separate from the biotin, allowing it to be adequately absorbed.


Cheese, milk, and yogurt all contain biotin in varying amounts. A correlative study of 23 types of cheese found that blue and Camembert cheese were among the most biotin-rich foods.

Although this latter affirm dates back several decades, the National Institutes of Health certify that cheddar cheese provides about 0.4 mcg of biotin per ounce. A cup of 2 percent milk has close to 0.3 mcg, and a cup of plain yogurt contains about 0.3 mcg.

Liver and other meats

As most biotin is deposited in the liver, eating animal liver is one of the easiest ways to increase biotin in your diet. A three-ounce serving of cooked beef liver has close to 30 mcg of biotin. Other meats, such as kidneys, are also made up of high levels of biotin.

Other types of meat have fewer biotin contents than organ meats, but they are still a proportionately good vitamin source. For example, a 3-ounce pork chop supplies nearly four micrograms, as does a roasted hamburger patty.


Almonds are an excellent addition to the keto diet because they are high in moderate fats and lower in carbs than most nuts. You can enjoy almonds in the complete form or drink them as almond milk.

A one-quarter cup serving of cooked almonds contains about 1.6 mcg of biotin. Be careful when picking out cooked nuts as some of them contain vegetable oils and sugar. Look for raw nuts whenever possible.


Cauliflower is another biotin-rich vegetable. Other cruciferous vegetables like broccoli are also an excellent source of biotin. These vegetables are also rich in vitamin C, which has antioxidant effects and plays a crucial role in strengthening hair growth.

To preserve the biotin content, avoid boiling your cauliflower. Try roasting or stir-frying instead, or enjoy raw cauliflower, finely chopped into your salad.


Tomatoes are extraordinarily rich in biotin, with one cup full of the tomatoes having 7.2 mcg of the hair-boosting vitamin. Just as with cauliflower, the easiest method to ensure you get as much biotin content from your tomatoes as possible is to eat them raw.

However, the good news is that, unlike cauliflower, tomatoes are moderately easy to eat raw. Put on tomatoes to your salads, chop them into pasta dishes, soup, chili, or even make a tomato sandwich. The options are almost limitless.


Much has been heard about the health benefits of eating avocados, which are incredibly nutritious and an excellent potassium source (avocado contains more potassium than a banana).

They are also full of heart-healthy monounsaturated fatty acids, enriched with fiber, and one avocado contains between 2 to 6 mcg of biotin, depending on its size. Avocados are a nutrient-rich food source perfect if you follow a vegetarian food, and they are easy to incorporate into your diet.

Cheddar Cheese

One ounce of Cheddar cheese has about 0.5 micrograms of biotin contents. Its dense nutrient and fiber-loaded nature make it an excellent food in your diet. Along with it, a slice of this cheese also contains seven grams of protein and several essential amino acids, phosphorus, and calcium.

This food aids the great development of bones in the body and the sound performance of muscles. It aids in the manufacturing of DNA and the functioning of kidneys in the body.

Plain Yogurts

Dairy products are one of the significant biotin sources. Other than cheese and milk, yogurt is also an excellent source of biotin. A single cup of plain yogurt has up to 0.3 micrograms of biotin content. It is rich in vitamin D and calcium that helps preserve these important nutrients in our body.

Adequate amounts of vitamin D inhibits brittle bones, weakness, joint pain, hair fall, and more. Vitamin D also improves the immunity of our body. Regular consumption of yogurt delays aging and prevents dryness of the hair. It also makes your skin and hair healthy and brings a natural shine to them.


Sauteed or raw mushrooms provide a reasonable amount of biotin for the body. This vegetable protects from parasites. Adding them in combination with few biotin-rich foods like hard-boiled eggs, spinach, and roasted almonds fulfills your daily recommended dietary consumption of biotin of the body.

Leafy Greens

Leafy greens like broccoli and spinach have certain amounts of biotin. Half of a cup of spinach and broccoli supplies 0.5 micrograms and 0.4 micrograms of biotin, respectively. Spinach is also an excellent source of fibers, minerals, chlorophyll, and antioxidants.

Consuming spinach keeps you youthful and healthy. By promoting good absorption of iron in the body, it protects against anemia and low vision. On the other hand, broccoli contains rich amounts of Vitamin K and vitamin C. Regular broccoli consumption promotes healthy bones and skin.

The presence of antioxidants effectively prevents the existence of specific types of cancer in the body.


One cup of milk contains about 0.3 micrograms of biotin. Milk is also a great source of calcium, protein, and minerals that help build healthy bones and teeth. The protein contained helps build muscle and repair tissues, and the potassium protects the heart by maintaining healthy blood pressure levels.

It is much uncomplicated than you might first suppose to ensure that your vegetarian diet is rich in biotin. Many delicious and nutritious sources can easily be included in your everyday meal planning.

Biotin has many benefits for your skin, nails, and hair, significantly if your hair is thinning or you are experiencing hair loss, so it is well worth ensuring that your diet is as biotin-rich as possible. Which food is your favorite? Let us know in the comment section below.

DISCLAIMER: This information is provided on this website is for informational and educational purposes only. This is not intended as a substitute for advice from your physician or other health care professional. Consult with a healthcare professional before starting any diet, exercise, or supplementation program, before taking any medication, or if you suspect you might have a health problem.

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