Biotin is a B-vitamin that helps your body convert food into energy. Also called vitamin H or vitamin B7, it is essential for the functioning of the eyes, hair, skin, and mental function. It can also support liver function.
Biotin is a water-soluble vitamin, which means your body does not store it. Because of this, you need to use it regularly to maintain adequate levels.
Biotin deficiency is rarely the case that there is insufficient evidence to establish its Recommended Daily Allowance (RDA) or its Estimated Average Requirement (EAR). However, Daily Value (DV) for biotin is usually about 30 mcg per day. While biotin is available as a supplement, most people can get everything they need by eating a variety of foods.
Foods With Vitamin B7
Eggs are full of B vitamins, protein, iron, and phosphorus. The yolk is a particularly rich source of biotin. Boiled, boiled egg (50 grams) provides about 10 mcg of biotin or about 33% of DV.
You should always cook eggs thoroughly, both to reduce the risk of Salmonella poisoning and to improve biotin absorption. Eggs whites contain a protein called avidin, which can interfere with the absorption of biotin when eaten raw. Eggs can be hard-boiled, cracked, or used to make baked goods such as muffins or waffles.
Legumes like peas, beans, and lentils are high in protein, fiber, and many micronutrients. Some of the richest sources of biotin in this category are peanuts and beans. 1-ounce (28-gram) extracted from roasted peanuts contains just under 5 mcg of biotin or 17% DV.
One study of the biotin content of popular Japanese foods found 19.3 mcg of biotin – 64% of DV – in a 3/4-cup (100-gram) cup of whole sugar. The legumes are usually boiled and used as a base for salads and salads or placed in stir-fries or baked dishes.
Peanuts and seeds
Nuts and seeds are a good source of fiber, unsaturated fatty acids, and protein. Most also offer biotin, but the amount usually varies by type.
1/4 cup (20-gram) for fried sunflower seed extract provides 2.6 mcg of biotin, or 10% DV, while 1/4 cup (30 grams) of fried almonds contain 1.5 mcg or 5% DV.
Nuts and seeds can be enjoyed raw, tossed in salads, mixed with pasta dishes and stir-fries, or mixed with homemade nuts and seed butter.
Certain tissues of the body, especially the liver, are high in biotin. This makes sense biologically, as most of your body’s biotin is stored in your liver. Three ounces (75 grams) of boiled beef provide about 31 mcg of biotin or 103% of DV.
Cooked chicken liver is a very rich source, packing 138 mcg for every 3-ounce (75-gram) paid – 460% of DV goes up. Some people enjoy fried liver with onions, shredded into homemade burger pies, or chopped and cooked over pasta dishes.
Sweet potato is rich in vitamins, minerals, fiber, and carotenoid antioxidants. And they are one of the best vegetable sources of biotin. A 1/2 cup (125-gram) serving boiled potato contains 2.4 mcg of biotin or 8% DV.
Sweet potatoes can be baked or refrigerated until soft. You can also peel, boil, dip them or add them to veggie burger patties made.
Mushrooms are rich in nutritious fungi that offer some health benefits, including high levels of biotin. In fact, their high biotin content protects them from wildlife and other wildlife.
About 20 caps (120 grams) of canned mushrooms contain 2.6 mcg of biotin, which is about 10% DV. 1 cup (70-gram) serving chopped fresh mushrooms, 5.6 mcg or 19% DV.
Canned mushrooms work better than noodles, over home-made pizzas, and sauces and greens, while fresh mushrooms can also be added and baked, removed, or added to salads.
Bananas are one of the most popular fruits in the world. They are rich in fiber, carbs, and micronutrients such as B vitamins, copper, and potassium. One small banana (105 grams) also provides about 0.2 mcg of biotin or 1% DV.
They have usually eaten alone, but you can also add them to smoothies, spread nut butter on them, or freeze them to make non-dairy ice cream.
Broccoli is one of the most nutritious vegetables, as it is rich in fiber, calcium, and vitamins A and C. And it is a good source of biotin. 1/2 cup (45 grams) of raw broccoli, chopped contains 0.4 mcg or 1% DV.
You can enjoy it raw with hummus or dip, steamed, fried in olive oil and spices, mixed with soup, or roasted and added to pasta and casseroles.
Both healthy food yeast and brewer’s yeast provide biotin, but certain amounts vary by product type. Brewer’s yeast also called dry yeast, is used to make beer and yeast bread. On the other hand, healthy yeast is an unfermented yeast that is often used to make non-dairy cheese.
Healthy food yeast can contain up to 21 mcg of biotin, or 69% of DV, in two tablespoons (16 grams). On the other hand, a standard 2.25-teaspoon (7-gram) packet of dry baking powder provides 1.4 mcg of biotin or 5% DV.
Avocados are widely known as a good source of folate and saturated fats, but they are also rich in biotin. Medium avocado (200 grams) contains at least 1.85 mcg of biotin or 6% DV. Avocados can be eaten raw, toasted, toast with guacamole, and sliced into top salads, taco soups, and burritos.
What foods are high in vitamin B7?
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.
Where do I get vitamin B7?
Vitamin B7 can be found in vegetables; cereals; nuts such as almonds, walnuts, peanuts; yeast; and soybeans. It is also sourced from animal products such as eggs, milk, liver, and kidney or synthesized by intestinal bacteria.
How much B7 should I take daily?
There is no recommended daily allowance (RDA) for biotin because there is insufficient evidence to establish one. However, the Institute of Medicine (IOM) suggests an adequate intake (AI) of 30 micrograms (mcg) a day for adults aged 19 years and over.