Everyone needs to include biotin in their diet. It is important to ensure that the carbohydrates you eat can be converted into energy, and help maintain your body’s strength. But biotin is best known for its ability to keep your skin, nails, and hair in good condition.
Many nutritionists believe that biotin can improve the infrastructure of hair keratin. This means that if you suffer from hair loss or hair loss and increasing the amount of biotin you use should help to change the appearance of these conditions. This will eventually leave you with thick, strong, and healthy hair.
There are many rich sources of biotin-rich foods suitable for vegetarians, which means it should be incredibly easy to make sure you get enough biotin in your diet alone.
However, if you do not enjoy a variety of foods or do not eat a variety of foods on this list you may want to think about adding a daily supplement to your diet. You will soon see a difference in the quality and condition of your hair, skin, and nails.
Biotin-Rich Foods Vegetarian
Peanuts
Nuts are full of biotin-rich jam, with just one lump of nuts containing 26.0 mcg of vitamin. Peanuts are a wonderful source of food, and they can be added to grains, smoothies, rich sugary salads, or baked goods. If you need a quick fix of nuts why not consider making your own peanut butter?
If you are not a nut supporter there is good news: while they are nuts that pack the biggest punch of biotin, almost all nuts and seeds are rich in biotin. Almonds, for example, contain 14.7 mcg of biotin in the hand and are as easy to digest as food but without nuts of a strong flavor. Walnuts, by comparison, contain 5.7 mcg of biotin per few.
Avocado
Much has been written about the health benefits of eating avocados, which are amazingly nutritious and a great source of potassium (avocados actually contain more potassium than bananas). They are also packed with monounsaturated fatty acids that are healthy for the heart, and full of fiber, and one avocado contains between 2 and 6 mcg of biotin, depending on its size.
Avocados are a wonderfully rich source of food if you follow only vegetarian foods, and they are easy to incorporate into your diet. Why not try making your own homemade guacamole to add flavor and texture to a meal, or introduce melted avocado toast to your breakfast routine?
Sweet potatoes
Sweet potatoes are so rich in vitamins and minerals that they are often included in the list of amazing vegetables. They contain the highest amount of biotin of all vegetables, and one and a half cups of sweet potatoes contain 2.4 mcg of vitamin B. This portion of potatoes contains only 90 calories and is also rich in beta carotene, which is easily converted to vitamin A, which makes it an ideal ingredient for health promotion, especially if you have thinning hair and want to improve the condition of your hair and skin.
Onions
Onions are a popular base ingredient used to add texture and flavor to hundreds of vegan and vegetable dishes. The good news is that, when cooked, they are a great source of biotin. One portion of cooked onions contains 8.0 mcg of biotin. So if you’re not interested in any of the other foods on this list, why not throw chopped onions in the pot while making soups, pasta dishes, curries, or almost anything else? They can be placed and finished!
Raw cauliflower
One cup of raw cauliflower is 4 mcg of biotin, making it an excellent vegetable to choose from if you want an easy way to add extra biotin to your diet.
To get as much biotin from your cauliflower as possible, it is important to eat it raw. Because the vitamin dissolves in water, most of the biotin content is removed when cooked or boiled. Why not try cauliflower rice by mixing raw vegetables in a blender or food processor until it looks like bread crumbs? This can be added to salads or used instead of regular rice when making chili or curry dishes.
Tomatoes
Tomatoes are amazingly rich in biotin, one cup full of the fruit contains 7.2 mcg of hair-boosting vitamins. Just like cauliflower, the best way to make sure you get as much biotin from your tomatoes as possible is to eat them raw, but the good news is that, unlike cauliflower, tomatoes are much easier to eat raw. Add tomatoes to your salad, cut them into bowls, soups, and peppers, or make a tomato sandwich. The options are almost limitless.
Tomatoes are good for your health and are one of the richest sources of the antioxidant lycopene, which has health benefits including reduced risk of heart disease and cancer. Along with its tomato biotin content is also a strong source of vitamin C, potassium, folate, and vitamin K all of which are beneficial for hair growth, making it an important natural ingredient to help fight hair loss.
FAQ
Which fruit contains biotin?
Vitamin B7 is found in a number of foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are wholemeal bread, salmon, pork, sardines, mushroom, and cauliflower. Fruits that contain biotin include avocados, bananas, and raspberries.
Is biotin suitable for vegetarians?
There are plenty of rich food sources of biotin suitable for vegetarians and vegans, meaning that it should be incredibly easy to ensure that you are getting enough biotin through your diet alone.
Which foods are rich in biotin?
Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. Eggs and some organ meats are good sources of biotin; many nuts, seeds, seafood, and lean meats contain biotin.
