Biotin – Health Benefits and Top Biotin Rich Foods

Vitamin H, also known as Biotin, forms a part of the B vitamin complex group. A water-soluble vitamin, it produced in small amounts by the intestines, naturally, by the bacteria present therein. Thus, there is no need for a person, consuming a balanced diet, to take additional supplements of Vitamin H, in order to avoid its deficiency. It essentially serves as a vital enzyme that has been found to provide assistance in the synthesis and oxidation of fatty acids. In the following lines, we have provided some more information on the benefits, sources, functions and deficiency of Vitamin H. Go through it and explore the vitamin completely.

What Is Biotin?

Biotin is a water-soluble B-vitamin that helps your body convert food into energy. Biotin is water-soluble, which means the body doesn’t store it. It has many important functions in the body.

It’s necessary for the function of several enzymes known as carboxylases. These biotin-containing enzymes participate in important metabolic pathways, such as the production of glucose and fatty acids.

Health Benefits Of Vitamin H (Biotin)

Biotin Deficiency Symptoms

Several neuropsychological, respiratory, gastrointestinal and dermal symptoms are observed in association with severe vitamin B7 deficiency. Some of the associated symptoms are:

  • Depression,
  • lethargy,
  • behavioral problems,
  • seizures,
  • lack of coordination,
  • learning disabilities,
  • hallucination,
  • ataxia,
  • paresis,
  • hearing loss,
  • optic atrophy,
  • hair loss,
  • seborrhoeic dermatitis and,
  • reduced immune function,
  • Skin Rash

How Much We Need?

To prevent deficiency, you should try biotin rich foods. It will not only provide biotin but also prevent other nutrient deficiency.

  • 0-6 months: 5 micrograms
  • 1-3 years: 8 micrograms
  • Teenager: 20 micrograms
  • Adult: 25 micrograms
  • Lactating females: 35 micrograms

Biotin is water soluble so it cannot be stored in the body. It is necessary to take biotin daily. As it is required in small quantity, there is a rare case of deficiency. But without proper nutrition, it can lead to deficiency.

Top Biotin Rich Foods

The following is a list of biotin-rich foods that may improve the appearance of your hair and skin:

Sunflower Seeds

Sunflower seedscontain biotin, iron, calcium, potassium, vitamin E, magnesium as well as vitamin B in them as well as ought to be included in the day-to-day diet.

Knowing which foods contain biotin could help improve the regular diet regimen with this nutrient. The outcome is the total renovation in the health of your skin, hair as well as nails.

Berries and Fruits

Some types of berries, including strawberries, blueberries and raspberries, can be a great source of biotin. These fruits also provide antioxidants and other health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.

Sweet Potato

Sweet potatoesare also rich in biotin and beta-carotene – a strong antioxidant responsible for enhancing the appearance of the skin. Beta-carotene is also popular for its ability to improve sight and prevent macular degeneration.

Some of the highest concentrations of biotin are found in vegetables like sweet potatoes. In fact, in improving the skin’s appearance, sweet potatoes are great as they contain beta carotene.


Lentils are one of those rather maligned foods that get ignored because people either don’t like them or won’t give them a chance because they’re perceived to be a bit boring. Okay lentils hardly look like the most fun thing ever and they’re not going to rock your socks, but they’re super duper nutritious and they’re also low in calories. Moreover, a 100g serving contains 2.5mcg of biotin. Try lentil soup and see what you think.


Bananas are well known for their potassium content, but what’s less well documented is that they are also one of amazing biotin rich foods. A single, medium banana contains just over 3mcg of biotin, which makes it an awesome snack food. Get on it.


The superfood known as broccoli is called so for the simple reason that it contains several nutrients. Aside biotin, it is rich in vitamin c for tackling cancer and vitamin K for promoting bone health.


While growing, you must have been told countless times how beneficial milk is to the bones and teeth and the body as a whole. The protein in milk repair muscles, while the potassium protects the heart and maintain healthy blood pressure levels. One cup or about 4 ounces of fresh cow’s milk carries 2.3 mcg biotin. If you drink 2 cups of cow’s milk every day, you’d have met 16% of your daily requirement.


Carrots, beyond being healthy for our skin, also have an amazing effect on our hair and nails. The beta-carotene in the carrots is responsible for improving and restoring the skin and hair. One cup of the popular orange vegetable contains 6 mcg of biotin – some 20% of the recommended daily intake – so try and incorporate a few carrots into your diet where you can.


Growing mushrooms are often protected from parasites by their biotin content. It is better to eat mushrooms raw is than any other way.

Cheddar Cheese

Cheddar cheese is super rich in complete protein and all the vital amino acids. The cheese is a good source of phosphorus and calcium too. Calcium is important for muscle function and bone development, while phosphorus play a major role in DNA production and kidney function.

Seafood and Meat

Some kinds of animal meat as well as fish are good sources of biotin. Three ounces of cooked liver consists of 27 micro milligrams of biotin, making it an exceptional food supply of this nutrient. Saltwater fish, such as salmon and also sardines, are low in fat and make certain sufficient biotin in addition to other proteins. Meats like red meat, pork, turkey and beef have huge amounts of biotin.


Spinach has become one of the most popular leafy vegetables in recent years, especially after people have discovered its many health benefits. One serving (about 30 grams) of frozen spinach leaves contains 7 mcg of biotin. Add spinach to your daily diet by making pies, salads and healthy shakes. Go on – your hair and nails will thank you.


However you pronounce tomatoes, here’s the deal that non one can argue with: Tomatoes are lush, luscious and rich in amazing nutrients. A single cup serving offers just over 7mcg of biotin, while its antioxidants help to prevent heart disease and cancer.


Egg yolk is one more outstanding biotin abundant food. Too much egg white could in fact be a driver for a biotin deficiency as eggs include a specific component that binds biotin to a protein called avidun, lowering the capacity to similarly disperse the nutrient.

Plain Yogurt

Plain yogurt is very rich in calcium, biotin and vitamin D. You must have heard how a deficiency in vitamin D can result in hair breakage, weakness, and other severe conditions if ignored.


One cup of freshly-chopped onions contains 8 mcg of biotin, so you could easily contribute to your recommended daily biotin intake just by adding onions to your evening meal.

Swiss Chard

When it comes to leafy greens, swiss chards are also biotin rich foods. They are packed with fiber, magnesium and vitamin C. You can use them in salads or smoothies for better health.


Cooked oats and rice bran top the list of grains that are rich in vitamin b7, says a fact sheet published by the North Carolina State University. A quarter-cup of cooked oats contains 7.8 mcg biotin, which meets 26% DV.


A quarter-cup serving of almonds contains 14 mcg biotin, which meets 49% of your DV. Always go for roasted almonds, as they pack in the most biotin.


Another addition to the “healthy nuts” category, walnuts can meet 19% of your daily biotin requirement. A quarter-cup sized cup of roasted or raw walnuts contains 5.7 mcg biotin.

As you can see from the foods listed above, none are out of the ordinary and you don’t need to look all around town to find foods rich in Biotin. I’d imagine that most of us are already eating some of these foods on a weekly basis but if you hair is still brittle and slow growing then try increasing your portion amounts or subsituiting yours snacks for some of the foods mentioned above.

The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.

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