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Common Food Sources of Biotin

Biotin, also known as vitamin B7, can be obtained through a variety of foods. There are several excellent biotin-rich foods that can be added to your family’s diet to help you reap the benefits of biotin. We’ll get into those foods in just a minute. First, we’d like to review the basics of biotin usage to give you an idea of ​​how much biotin the body needs.

Adequate Eating (AI)

The Food and Nutrition Board of the Institute of Medicine – an independent, non-profit organization that works outside the federal government to provide unbiased and authoritative guidance to the public – found that there was insufficient evidence to support the Daily Recommended Diet. Allowance (RDA), so they invest enough money for Receivables. The Institute determined that your Adequate Intake of biotin should be between 35 and sixty micrograms (mcg) for adult men and women each day.

Food Sources of Biotin

Biotin can be found in a number of foods, although it is usually less abundant than other water-soluble vitamins. Fortunately, the biotin your body needs can be found through a healthy diet that includes ingredients such as eggs, nuts, vegetables, fresh fruit, fresh fish, a variety of meats, and other dairy foods. It’s also important to remember that fresh foods provide you with more vitamins and more biotin benefits than processed foods.

Eggs and Milk

Foods that contain the most biotin are eggs, especially egg yolk. Eggs can contain between 13 and 25 micrograms of biotin depending on the size and how they are cooked. Cooking often reduces the nutrient content of foods, but this does not mean that they lose all their benefits. Eating raw egg whites is detrimental to biotin uptake because it prevents the body from absorbing it. The yolk is where you’re sure to get the best biotin. Adding eggs, milk, several cheeses, yogurt and other dairy products as a reasonable dose of biotin.

Fruits and Vegetables

Fruits like bananas, pears and raspberries are good, full of vitamins like biotin. Vegetables high in biotin range from broccoli and cabbage to leafy greens like Swiss chard. Organic mushrooms, potatoes, carrots along with cauliflower all provide high levels of biotin.

Meat, Poultry and Fish

Almost all types of meat, poultry and fish are rich, abundant sources of biotin. Chicken, turkey, beef and pork also contain high levels of vitamin B7. Animal livers can contain a whole day’s worth of vitamin B7 in just one serving. Fish such as tuna, haddock and salmon are also rich in nutrients and are often among the best seafood sources of biotin.

Nuts and Whole grains

Almonds and walnuts are excellent sources of vitamin B7 and contain a full day’s supply per 1/2 cup serving. Hazelnuts, also known by their funny name “Filbert Nut”, provide you with a good intake of thirty micrograms per 1/2 cup. Peanut butter can also provide 30 micrograms per serving. Whole wheat bread, not white bread, usually has a good percentage of the recommended daily intake.

For those who eat a healthy diet, especially one that contains some or all of the foods listed here, then you are keeping your biotin levels where they should be. If after reading this article you realize that you are not consuming as many biotin supplements as you should, just start including a few foods in your next meal.

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