A half-cup of fresh broccoli provides 0.4 mcg of biotin.
Biotin can be found in broccoli and many nutrients like fibre, calcium, vitamin A, and vitamin C. One half-cup of raw broccoli contains 0.4 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.
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 .
Cauliflower. Cauliflower is not only delicious and nutritious; it also contains about 17 mcg of biotin in a single serving. Most people should get about eight to ten times that much in a day, so this is a good start.
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Sources of Biotin
Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
Excess in the body is rare, and since biotin is a water-soluble vitamin, it is excreted in the urine when in excess. Signs and symptoms of biotin overdose may include and are not limited to insomnia, excessive thirst, and urination.
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.
Greek Yogurt.
Most recipes for nourishing hair contain Greek yogurt because of its high level of vitamin B12, biotin and proteins. These elements are more abundant in Greek yogurt than in other dairy products, and they are very beneficial for your hair.
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. The calcium, protein, phosphorous, vitamin D, and potassium content in dairy contribute to teeth and bone health.
Broccoli contains vitamin A, vitamin C and calcium which promote hair growth. Vitamins A and C stimulate the production of sebum, an oil based secretion that acts as a natural moisturizer and conditioner for scalp and hair whereas calcium strengthens the hair follicles.
Spinach
Spinach is another vegetable that offers a decent amount of biotin. A 1/2 cup (64 grams) of boiled spinach offers 0.5 micrograms of biotin. And spinach has so many other benefits: it's a great source of fiber, calcium, iron, folic acid, and vitamins A and C.
Cucumber also contains B vitamins like B5, B7 (Biotin) which is helpful in reducing anxiety and manages stress effectively. It is a good healthy and versatile option as a mid-day or evening snack.
So what foods are rich in biotin? 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.
Biotin is usually found in many types of food, such as nuts and seeds, legumes, liver, egg yolk, spinach, sweet potato, yeast, and salmon. You need biotin for your hair because it helps you grow thicker, longer hair shafts. Furthermore, increasing your biotin intake has multiple health and aesthetic benefits.
They also provide complex carbohydrates, plenty of fiber, prebiotics, and iron. Peanuts and soybeans contain the most biotin among this group. For example, a one-ounce (28-gram) serving of roasted peanuts contains nearly 5 mcg of biotin, which is 17% of the recommended daily value.
Almonds. 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.
Chickpeas, boiled – 11.6 mcg
A half-cup serving contains 11.6 mcg of biotin, so enjoy some hummus and falafel or snack on roasted chickpeas this week!
Another unusual and relatively common cause of biotin deficiency is eating lots of raw eggs, especially raw egg whites, which contain a type of protein that binds to biotin and makes it unavailable. This protein is denatured through cooking, which is why eating cooked eggs is not a risk factor.
Oats are considered to be a natural beauty food because of a handy little B vitamin called Biotin. Biotin not only helps to boost your metabolism and digestion, it also keeps your hair, skin, and nails healthy. Just half cup of oats provides you with 25% of your recommended daily allowance of Biotin.