Canned tuna isn't just convenient, it's also good for you. And it happens to be loaded with biotin. A 3-oz can (85 grams) of tuna packed in water contains 0.6 micrograms of biotin. Canned tuna is also high in omega-3 fatty acids and is an excellent source of protein, vitamin D, selenium, and iodine.
Biotin-rich foods for non-vegetarians
Saltwater fish, like sardines and salmon, are a significant source of protein and contain biotin in abundance, making them the least contaminated source. Organ meats, especially beef liver, pork liver and pork chops, contain vast amounts of biotin.
Salmon is also a great source of biotin, with each 3-ounce serving of cooked salmon providing 5 mcg of biotin. Because salmon also contains healthy fats, it's an excellent food for healthy skin and hair.
Avocados. A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados may be a good option for people looking to protect skin health because, like nuts and seeds, avocado is rich in vitamin E .
One of the most versatile and common foods, tomatoes are also a rich source of biotin. Including only one big tomato in your daily diet can supply your body with plenty of nutrients. This will ensure your body stays healthy and gets its required dose of biotin on a regular basis.
The best plant sources of biotin include tempeh (fermented soya beans, sold in health food shops in blocks), peanuts and peanut butter, nuts (hazelnuts, almonds, walnuts, pecans and pistachios), muesli, nutritional yeast, oatmeal or rolled oats, mushrooms, avocado, seeds (sunflower and sesame), tahini (sesame seed ...
There are many causes of biotin deficiency. It can occur in rare inborn errors of metabolism, namely holocarboxylase synthetase deficiency or biotinidase deficiency. [5][3] Biotinidase deficiency is an autosomal recessive disorder.
Fatty fish, like salmon, herring, tuna and sardines offer protein, vitamin D, omega-3 fats and other hair-boosting components (like linoleum acid, an essential fatty acid) to “nourish the skin and thicken the fat layer around the hair follicle, resulting in healthier hair growth,” she adds.
One cup of plain yogurt contains 0.2 micrograms of biotin.
And it also has good amounts of vitamin D, the deficiency of which, sadly, is commonplace today.
It's rare to be deficient in biotin. Symptoms include hair loss, dry scaly skin, cracking in the corners of the mouth (called cheilitis), swollen and painful tongue that is magenta in color (glossitis), dry eyes, loss of appetite, fatigue, insomnia, and depression.
Carrots Provide 21% DV Vitamin B7 (Biotin)
Carrots are also an excellent source of vitamin B7 (biotin), providing 21% of the daily value per 1-cup serving! Biotin is a water-soluble B vitamin, also known as vitamin B7.
The key vitamins and minerals present in carrots include biotin, vitamin A, K, B6 and potassium. Rich in beta carotene, carrots help the body convert into vitamin A that improves vision, trigger immune response and promotes growth.
Biotin. If you've looked into hair growth vitamins in the past, you've probably run across biotin, also called B7, or vitamin H. Biotin helps the body break down protein, which is essential for hair and nail growth.
Hair Growth
A handful of research studies have shown that biotin supplementation may help stimulate hair regrowth in people who have a clinical biotin deficiency or alopecia (hair loss).
If a person has a biotin deficiency, taking biotin may improve the health of their skin. Otherwise, collagen can be a better option as there is more evidence to suggest it helps improve the skin's appearance.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.
Humans cannot synthesize biotin and thus must obtain this vitamin from exogenous sources. The intestine is exposed to 2 sources of biotin: a dietary source and a bacterial source, which is normal microflora of the large intestine. Dietary protein-bound biotin is converted to free biotin prior to absorption.