Biotin, also known as vitamin B7, can be obtained from a wide range of dietary sources as part of a common diet. There are some particularly outstanding foods that contain higher levels of biotin that can easily be added to your family diet to help you reap the benefits of biotin. We’ll get into these foods in just a minute. First, we want to explain the basics of adequate biotin intake to give you an idea of how much biotin the body needs.
Adequate Intake (AI)
The Institute of Medicine’s Food and Nutrition Board — an independent, nonprofit organization that works outside of the federal government to provide unbiased and authoritative guidance to the public — found that there was insufficient evidence to calculate a Recommended Daily Allowance (RDA), so they have introduced reasonable intake levels. The institute has determined that your adequate intake of biotin should be between 35 and 60 micrograms (mcg) daily for adult males and females.
Dietary sources of biotin
Biotin can be found in some foods, although generally in lower amounts than other water-soluble vitamins. Fortunately, the biotin your body needs is available through a healthy diet that includes ingredients such as eggs, nuts, vegetables, fresh fruit, fresh fish, various meats, and certain dairy products. It’s also important to remember that fresh foods offer you higher levels of vitamins and more biotin benefits compared to processed foods.
eggs and dairy products
The foods with the greatest amounts of biotin are eggs, especially egg yolks. Eggs can contain anywhere from 13 to 25 micrograms of biotin, depending on their size and how they’re cooked. Cooking generally strips foods of all of their nutrients, but that doesn’t mean they lose all of their benefits. Eating raw protein is actually detrimental to raising biotin levels simply because it interferes with the body’s ability to absorb the nutrient. The yolk is actually where you are most likely to get the best biotin benefits. In addition to eggs, milk, a number of cheeses, yogurt, and other dairy products contain reasonable levels of biotin.
fruits and vegetables
Fruits like bananas, avocados, and raspberries are good, nutrient-dense sources of vitamins like biotin. Vegetables high in biotin range from broccoli and cabbage to leafy greens like Swiss chard. Organic mushrooms, sweet potatoes, carrots, and cauliflower all offer higher levels of biotin.
meat, poultry and fish
Almost all meat, poultry, and fish are great, plentiful sources of biotin. Chicken, turkey, beef and pork contain small to high amounts of vitamin B7. Meat liver can contain a full day of vitamin B7 in just one serving. Fish such as tuna, haddock, and salmon also have good levels of nutrients and are generally among the best sources of biotin in seafood.
nuts and whole grains
Almonds and peanuts are wonderful sources of vitamin B7, providing enough daily requirements for each 1/2 cup serving. Commonly known by its slightly more amusing name, “filbert nut,” hazelnuts offer you a great way to get thirty micrograms per 1/2 cup serving. Peanut butter can also provide up to 30 micrograms per serving. Whole grain breads, definitely not white breads, often have a good percentage of your acceptable daily allowance.
For those currently consuming a balanced diet, especially one that includes some or all of the foods mentioned here, you are most likely keeping your own biotin levels right where they should be. If after reading this article you’ve found that you’re not consuming as many biotin-rich ingredients as you should, just start incorporating a few of these foods into your next dinner.
Thanks to Chloe Prichards