Wellness Blogs

Biotin, also known as Vitamin H or Vitamin B7, is a water-soluble vitamin that plays an essential role in the body’s metabolic functions. It supports a wide range of bodily systems, from healthy skin and hair to energy production and cellular development. Since biotin is water-soluble, the body does not store it, meaning it must be replenished daily through diet or supplements.

Top biotin foods:

In this article, we’ll highlight the top 10 foods that are highly rich in biotin, along with their health benefits, to help you achieve optimal wellness. We'll also touch on the importance of biotin in your diet and how biotin supplements can support your health goals.

1. Liver (Beef or Chicken)

Liver is one of the richest sources of biotin, offering a whopping 30 mcg of biotin in just 3 ounces of beef liver, well above the recommended daily intake. In addition to biotin, liver is packed with iron, vitamin A, and B vitamins, all of which support immune health, healthy vision, and red blood cell production.

2. Egg Yolk

Egg yolks are another powerhouse of biotin. One large egg yolk contains approximately 10 mcg of biotin. Eggs are also rich in protein, essential amino acids, and other nutrients that support healthy hair, nails, and skin. However, be sure to cook your eggs properly: raw egg whites contain avidin, a protein that can bind to biotin and prevent its absorption.

3. Salmon Fish

Wild-caught salmon is not only a great source of biotin but also rich in omega-3 fatty acids, which support heart health and reduce inflammation. A 3-ounce serving of salmon provides around 5 mcg of biotin, making it a delicious and nutritious addition to your diet for healthy skin, hair, and overall wellness.

4. Almonds and Nuts

Almonds, walnuts, and peanuts are excellent sources of biotin, with one ounce of almonds providing about 1.5 to 2 mcg of biotin. Nuts are also high in healthy fats, vitamin E, and antioxidants, which promote heart health and skin radiance. Regular consumption of nuts can help reduce oxidative stress and support a youthful appearance.

5. Sweet Potatoes

Sweet potatoes are another biotin-rich food that should not be overlooked. A medium-sized sweet potato contains about 2.4 mcg of biotin, and they’re also loaded with beta-carotene (vitamin A), fiber, and potassium, which support skin health, digestion, and cardiovascular function.

6. Avocados

Avocados are a fantastic source of biotin, providing 2 to 6 mcg per medium-sized fruit. Packed with heart-healthy fats, fiber, and potassium, avocados help maintain stable blood sugar levels, improve skin elasticity, and promote a healthy digestive system.

7. Spinach and Other Leafy Greens

Spinach, kale, and other leafy greens are great sources of biotin, though in smaller quantities. A cup of cooked spinach contains about 0.5 mcg of biotin. They are also rich in vitamins A, C, and K, folate, iron, and calcium, which help support bone strength, immunity, and overall health.

8. Berries (Strawberries and Raspberries)

Berries, particularly strawberries and raspberries, provide a small but valuable amount of biotin—around 0.3 to 0.5 mcg per cup. Rich in antioxidants and vitamin C, these fruits help promote healthy skin, boost immunity, and fight oxidative stress.

9. Cauliflower

Cauliflower is a versatile vegetable and a good source of biotin, offering around 0.4 mcg per cup. It’s also rich in fiber, vitamin C, and antioxidants, making it an excellent choice for digestive health, immune support, and skin rejuvenation.

10. Whole Grains (Oats, Barley, and Wheat Germ)

Whole grains like oats, barley, and wheat germ are moderate sources of biotin. A cup of cooked oats can provide up to 3 mcg of biotin. Whole grains also offer fiber, B vitamins, and minerals that support digestion, energy production, and overall vitality.

The Importance of Cooking Eggs Properly for Biotin Absorption

It's important to note that raw egg whites contain a protein called avidin, which binds to biotin and reduces its absorption. However, cooking eggs properly denatures the avidin, making the biotin in egg yolks readily available for absorption. So, while raw eggs may seem appealing for health reasons, cooking them is essential for maximizing the nutritional benefits of biotin.

Biotin Supplements: A Convenient Option for Quick Results

While biotin-rich foods are the best natural source of this essential nutrient, biotin supplements can be a helpful option if you’re dealing with a deficiency or want quicker results, particularly for improving skin texture, strengthening hair, or reducing brittle nails.

Conclusion: Boost Your Biotin Intake for Ultimate Wellness

Biotin is an essential vitamin that plays a critical role in supporting energy production, maintaining healthy skin, hair, and nails, and promoting overall well-being. By incorporating biotin-rich foods like liver, eggs, fish, nuts, and leafy greens into your diet, you can support your body's natural functions and prevent deficiencies.

For those seeking additional support, high-quality biotin supplements can offer a convenient way to achieve optimal results. Whether through biotin-rich foods or supplements, ensuring you get enough biotin is an excellent step toward achieving vibrant, healthy skin, strong hair, and improved overall health.