Avocados and whole wheat bread are also good sources of biotin, and you could combine these three into a biotin boosting grilled salmon and avocado sandwich.
Whole wheat bread: One slice of whole wheat bread contains one to six micrograms of biotin. On the other hand, white bread contains very low amounts of biotin. Eggs: Egg yolks are considered to be a great source of biotin.
Whole wheat bread also contains some amounts of vitamins and minerals such as iron, potassium, and B Vitamins. This biotin rich food can also help with digestive health if there is a good amount of fiber in it. Whole wheat bread is also a great biotin food source.
Sources of Biotin
Many foods contain some biotin. Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Milk, cheese, and yogurt all contain biotin in varying amounts. According to the ODS: an ounce of cheddar cheese provides 0.4 mcg of biotin. a cup of 2% milk has 0.3 mcg.
Scientists have found tomatoes to be particularly rich in vitamins (A, C and K, biotin), and a host of bioactive phytonutrients (tomatine, lycopene, pregnane, naringenin chalcone, and fatty acid derivatives) that fight obesity, osteoporosis, cancer, and heart disease.
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.
Taking antibiotics over a long period, as these can destroy the biotin-producing bacteria in the gut. Having a condition, such as Crohn's disease, that makes it hard for the gut to absorb nutrients. Having excessive exposure to alcohol, which inhibits biotin absorption.
Biotin deficiency is caused by a diet that lacks biotin or by prolonged consumption of raw egg whites. There is also some evidence that diabetes could cause low biotin levels.
Raspberries, blueberries, and blackberries, are all high in biotin. Not to mention, they're usually loaded with antioxidants for healthy, glowing skin. So if you have a sweet tooth, have a hand full of berries instead of a candy bar.
Fruits, including watermelon, grapefruit, banana, strawberries, raspberries, and tomatoes, have wholesome biotin content. One cup of low-fat milk contains 0.3 micrograms of biotin.
Carrots. Yes, they're a stellar source of biotin, but carrots have loads of other skin and hair benefits. "Beta-carotene [in carrots] works to counteract everything from dry skin, to dandruff, to wrinkle formation," says Glassman.
Sweet potatoes are one of the best vegetable sources of biotin. A 1/2-cup (125-gram) serving of cooked sweet potatoes contains 2.4 micrograms of biotin, or 8 percent of the DV. They're also loaded with vitamins, minerals, fiber, and carotenoid antioxidants, making them a super healthy choice overall.
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.
Biotin deficiency can be corrected easily by biotin supplementation. Symptoms usually disappear within a few weeks. Biotin deficiency can be corrected easily by biotin supplementation. Symptoms usually disappear within a few weeks.
Description. Biotinidase deficiency is an inherited disorder in which the body is unable to recycle the vitamin biotin. If this condition is not recognized and treated, its signs and symptoms typically appear within the first few months of life, although it can also become apparent later in childhood.
Biotin can affect a wide variety of laboratory tests. Examples include tests for: Troponin—a test used to help diagnose heart attacks. Thyroid hormone tests, such as thyroid stimulating hormone (TSH), thyroxine (T4) and triiodothyronine (T3) tests.
Almonds are a good source of biotin, with 1.5 mcg per quarter cup. Almonds also provide healthy monounsaturated fats and omega-3 fatty acids, which help reduce inflammation and support heart health. They also contain vitamin E, another essential nutrient for hair and skin health.
Oats. Oats and oatmeal are not only good for our digestive system but they are also high in biotin.
With 1.5 mcg per quarter cup, almonds are a strong source of biotin. Omega-3 fatty acids and monounsaturated fats, which lower inflammation and enhance heart health, are also present in almonds. They also have vitamin E, another necessary mineral for healthy hair and skin.