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Biotin is on of the B vitamins that helps your body convert food into energy.
It is also referred to as vitamin H or vitamin B7, it’s important for hair, eyes, skin, and brain function. Research suggests that it might be beneficial for the liver too. Deficiency is rare and can be avoided by eating biotin-rich foods.
Some Biotin rich foods.
Some of the richest sources of biotin in this category are peanuts and soybeans.
A 1-ounce (28-gram) serving of roasted peanuts contains just under 5 mcg of biotin, or 17% of the DV. 2
Legumes are also high in protein, fiber, and other vitamins and minerals.
2. Nuts and seeds
Nuts and seeds are a good source of fiber, unsaturated fat, and protein. Most also provide biotin, but the amount tends to vary by type. 3
A 1/4 cup (30 grams) of Almonds contains 1.5 mcg, or 5% of the DV( Percent daily value) 4 And Walnuts contain 9.5 mcg of biotin per serving. 5
3. Sweet Potatoes
Sweet potatoes are a great vegetable source of biotin, with 1/2 cup (125 grams), cooked, meeting 8% of the DV. 6
They can be baked or microwaved until soft. You can also peel, boil, and mash them or add them to homemade veggie burger patties.
Mushrooms are nutrient-rich fungi that offer several health benefits, including ample biotin. In fact, their high biotin content protects them from parasites and predators in the wild. 7 8
A 1-cup (70-gram) serving of chopped, fresh button mushrooms boasts 5.6 mcg, or 19% of the DV.
Recommended daily allowance
Between 30 and 100 micrograms (mcg) per day of biotin is often recommended for adolescents and adults.
Because it’s water-soluble, extra biotin will simply pass through your body when you urinate. There are no known toxicity symptoms associated with too much biotin. 9
Based on the article published on Healthline. https://www.healthline.com/health/the-benefits-of-biotin