Biotin is one of the B complex vitamins, which work together to support several functions, including metabolism and a healthy nervous system. This particular B vitamin is well-known as an aid for hair, skin and nails, promoting new cell growth and preventing common problems such as dryness. While supplements are an option, getting this nutrient from a healthy diet is also important. What foods contain biotin? What are the best ways to incorporate these food sources into your diet?
Brewer’s Yeast for B Vitamins
One of the best sources of biotin is brewer’s yeast. This food is not only rich in biotin, but it is also a great source of other B vitamins and minerals, including chromium and selenium. Adding brewer’s yeast to your diet is a great way to encourage hair growth, improve the skin, and it may help to lower high cholesterol levels.
You can take brewer’s yeast supplements in tablet form. Another option is to sprinkle the flakes over food. Brewer’s yeast has a taste that is similar to cheese. If you are prone to yeast infections, then brewer’s yeast may not be the best food source of biotin to add to your diet.
Eggs are Biotin Rich
What if you do not like the taste of brewer’s yeast, or have a yeast allergy? What other foods contain biotin? Eggs are another excellent source of this nutrient, as well as several of the other B vitamins. The nutrition is found in the egg yolk, however, not the whites. While eggs are high in cholesterol, enjoying a serving of two to three eggs, once or twice a week, is healthy. If concerned about the cholesterol content, enjoy your eggs with freshly sliced avocado. Avocado is a cholesterol-lowering foods and a source of biotin!
Meat and Fish
Aside from eggs, some animal products are good sources of biotin, as well as some fish. Three ounces of cooked liver for example contains 27 mcg of biotin, making it the best food source of this nutrient. Pork, milk and cheese also contain a small amount of biotin. Saltwater fish, such as salmon and sardines, are a lower fat option when looking for food sources. Eating a variety of protein sources, including the occasional serving of meat or pork, fish, dairy products and eggs can help to ensure enough biotin, as well as protein, which is also important for healthy hair growth.
Nuts and Legumes
For vegetarians and vegans it is so important to include plenty of nuts and legumes in the diet in place of animal and fish sources of protein. Many nuts and legumes also contain biotin, although in small quantities. Soy products are a great, well-rounded source of nutrition. Almonds, peanuts, pecans, and many bean varieties will supply biotin as well as other B vitamins, amino acids and essential fatty acids.
Other Food Sources of Biotin
Brewer’s yeast and protein sources are the best foods for biotin, but this nutrient is found in some fruits and vegetables as well. Raspberries, avocado, cauliflower, bananas and mushrooms all contain a small amount of biotin. Eating these foods when fresh and raw is the best way to ensure a higher nutrient content.
Knowing what foods contain biotin you can boost your diet with this nutrient, and improve the health of your hair, skin and nails. Biotin also promotes healthy nerve tissue, sweat glands and it may ease muscle pain. Enjoy a well-balanced diet and make sure to regularly enjoy some of these food sources.
Sources
University of Maryland Medical Center
Linus Pauling Institute
Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).
