Biotin, or vitamin B7, is essential for hair, skin and metabolism. Here is a list of foods rich in biotin to help cover your needs through diet.
What is biotin and how much do we need?
Biotin is a B vitamin involved in the metabolism of fats, carbohydrates and proteins, as well as hair and skin health. Recommended intake is around 30 micrograms per day for adults, an amount that is easy to cover with a varied diet.
Foods rich in biotin
- Liver (especially chicken liver): one of the richest sources.
- Eggs: one cooked egg provides a good share of the daily amount (especially the yolk).
- Nuts and seeds: almonds, walnuts, peanuts and sunflower seeds.
- Pulses: soy.
- Whole grains: brown rice and oats.
- Avocado.
- Fish, dairy products and some vegetables.
Tips
Eat eggs cooked: raw egg white contains avidin, which hinders biotin absorption. With a balanced diet, supplementation is rarely necessary. For hair care, see the best vitamins for hair; and if you are having blood tests, read about biotin contraindications.
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