Biotin is a critical yet often neglected vitamin. While biotin-rich cosmetics may provide some benefits, your body needs them to convert food into energy. Since it plays a massive role in tissue growth but is only found in a few foods, bookmark this page if you want dense, thick hair, strong nails, and smooth skin. Let’s dive into the discussion to know some of the best sources of Biotin.

Top 5 Sources of Biotin

1. Egg

Although both egg yolk and egg white are good sources of biotin, one egg yolk has about 10 mcg of biotin, which is about 33% of the daily recommended value (DV) for adults. Whereas one large egg white only contains just about 0.04 mcg of biotin, which makes up for less than 1% of the DV.

However, those who take a large number of raw egg white may find themselves low on biotin. Because raw egg white contains avidin protein which binds with the biotin and doesn’t allow its absorption in the gut. Therefore eating a large quantity of raw egg whites is not recommended.

You might be wondering why the egg yolk holds all the biotin? Biotin is needed for the growth and development of the tissue. It’s crucial for cell growth. And yolk is the hub of all metabolic activities so biotin is found majorly in the yolk. Just 2-3 whole eggs provide you with enough biotin for the day.

2. Liver oil and other organ meats

Researchers consider Fish Liver Oil to be the richest source of biotin. Just 75 gms of liver provides you with 103% of the DV. In fact, cooked chicken liver (75gm) packs a whopping 460% of DV.

Why is the liver oil a rich source of biotin? This is because the liver is involved in detoxification and metabolism. And biotin is needed for various metabolic activities. That’s why to eliminate toxins and break down food for energy, biotin is found in the liver.

3. Sunflower seeds

Nowadays sunflower seeds are catching up and they are easily available. About 28 gm (2 tbls) have approx. 2.6 mcg of biotin, which is about 9% of DV. However, it is easy to overeat them and as they carry a lot of calories so keep them in moderation.

4. Sweet potato

Sweet potato is a nutrient-dense vegetable rich in many vitamins and minerals. One medium-sized sweet potato (about 114 gm) contains approx. 2.4 mcg of biotin, about 8% of DV. 

Not only that, with just 103 calories, it provides you 

438% of DV for Vitamin A; 

37% of DV for Vitamin C;

10% of DV for fiber.

It’s a sweet deal. Remember, Vitamin C is an antioxidant and protects the body from the damage caused by free radicals.

5. Almonds (and other nuts and seeds)

Almonds are a great source of not just Biotin but also fiber, unsaturated fat, and Vitamin E. One ounce (28 gm) of almonds is full with 1.5 mcg of biotin, which is 5% of DV. In addition to that, they provide

vitamin E: 37% of the DV

Magnesium: 19% of DV

Manganese: 32% of DV

All in all, Almond is a great snack and since it has a lot of calories so make sure you’re moderate with this, the best way is to take them soaked.

Similarly, other nuts and seeds contain biotin in various quantities. For example, 28 gms of walnuts contain about 5 mcg of biotin, which is approx. 16% of DV.

Chia seeds and flaxseeds contain about 5.6 mcg, 19% of DV.

As seeds need a lot of growth and development for a new plant, they hold biotin, which is required in nature for the metabolism of protein and carbs. That’s why nearly all the seeds will have some amount of biotin content in them.

Some other Rich sources of Biotin

– Spinach

Spinach is a commonly available superfood that has a good source of biotin, along with vitamins and minerals.

About one-half cup of boiled spinach provides 0.5 mcg of biotin, which is 2% of DV. 

Although the benefits of this green leafy vegetable are too extensive to list, you can guess from the fact that Popeye, the famous cartoon sailor, consumed it when he needed incredible strength. So take your daily dose of spinach if you need to perform amazing feats of strength.

– Milk

People widely consume milk in India because it is an entirely biotin-rich food. One cup (250 ml) of whole cow’s milk provides 0.3 mcg of biotin, which is approximately 1% of the DV. Skim milk contains slightly less biotin, at around 0.2 mcg per cup.

However, some people are lactose intolerant. So, they might prefer lactose-free versions like soy milk, almond milk, or coconut milk. Milk derived from such sources can be a good source of biotin, especially when they are fortified with biotin.

Additionally, many people can tolerate curd or yogurt well, where bacteria ferment lactose. It provides the same benefits just like milk in addition to the presence of incredible bacteria for the gut flora.

– Banana 

bananas are a superfood. One medium-sized Banana provides 0.2 mcg of biotin, which is approximately 1% of the DV. Plus it provides incredible health benefits like vitamin C, potassium, and fiber. It’s very convenient to use and keeps you fuller for longer or it’s a great snacking option.

Most other fruits also contain biotin. For example, berries like raspberries and strawberries. One cup of raspberries has about 0.2 mcg of biotin, while one cup of strawberries has 0.6 mcg of biotin.

It might seem that most fruits don’t have much biotin, however, fruits are highly anti-inflammatory. So they contribute to a healthy lifestyle.

– Oatmeals

Oatmeals are a little-used source of nutritious food and biotin. One cup of cooked oatmeal (156 gm) has 0.2 mcg of biotin, which is 1% of the DV. Apart from this, it’s a great source of antioxidants, fibers and vitamins, and minerals. And remember, oatmeal is free from gluten, some people prefer oats as it is easy on their digestive systems.

Is that it? No more biotin-dense foods?

Now it might seem we are coming to the end of the list of foods rich in biotin. But if your favorite food is not on this list or you need more biotin then let’s discuss supplements.

There are plenty of biotin supplements in the market, and probably all of them are good. But Biotin promotes tissue growth – like hair and nails. Along with biotin, if you provide your body – the foundational material of the tissue – then you can get much better results. You activate your hair follicles and get thicker and stronger hair.

You activate the dermis layer of the skin and make skin flawless, smooth, and tight. It also helps to reduce the frequency and severity of your acne breakout. You clear black spots and cellulite. And heal your joints. At the same time, you can look for supplements created with Ayurvedic wisdom, such as Rasayanam Biotin with Collagen, which contains biotin and collagen, another essential nutrient.