Although prolonged consumption of egg white can cause biotin deficiency, egg yolk is actually a rich source of biotin. One cooked egg provides 10 micrograms of biotin.
Sources of Biotin
Dietary avidin, a glycoprotein in raw egg whites, binds tightly to dietary biotin and prevents biotin's absorption in the gastrointestinal tract [13,14]. Cooking denatures avidin, making it unable to interfere with biotin absorption [13].
1. Biotin in chicken egg yolk is non-covalently bound to a specific protein that comprises 0.03% of the total yolk protein (0.8 mg/yolk). This biotin-binding protein is not detectable by the normal avidin assay owing to the biotin being tightly bound.
Consuming raw eggs on a regular basis for an extended time causes biotin deficiency because avidin present in egg white tightly binds biotin thus making biotin unavailable for intestinal absorption. Cooking eggs denatures avidin, thus impairing its ability to tightly bind biotin.
Egg yolk is a good source of biotin. A whole, cooked egg provides up to 10 mcg . To maximize the intake of biotin and for safety reasons, always cook eggs before eating them. Raw egg white contains a protein called dietary avidin, which binds to biotin and makes it harder for the body to absorb it.
Biotin is stable at room temperature. It doesn't need to be refrigerated. It isn't destroyed by cooking.
Antibiotics -- Long-term antibiotic use may lower biotin levels by destroying the bacteria in the gut that produces biotin. Antiseizure Medications -- Taking antiseizure or anticonvulsant medications for a long time can lower biotin levels in the body.
However, bacteria in your intestine can create biotin, and it is also found in various foods. Although prolonged consumption of egg white can cause biotin deficiency, egg yolk is actually a rich source of biotin. One cooked egg provides 10 micrograms of biotin. Dairy is an excellent source of biotin.
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.
¼ cup of roasted almonds contains 1.5 mcg, while the same amount of roasted sunflower seeds provides 2.6 mcg of biotin. Therefore, seeds and nuts like pecans, walnuts, peanuts, almonds etc.
However, deficiencies can be caused by consuming raw egg whites over a period of weeks to months. Egg whites contain high levels of avidin, a protein that binds biotin strongly. When cooked, avidin is partially denatured and binding to biotin is reduced.
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 ...
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.
Half a cup of boiled spinach contains 0.5 micrograms of biotin, equivalent to only 2% of the RDA. However, eating half a cup of spinach in every meal can increase the dietary intake of biotin.
These include hair loss (alopecia) and periorificial dermatitis; scaly, red rash around the orifices, i.e., eyes, nose, and mouth (also called “biotin-deficient face”). The rash is similar to that of zinc deficiency. Patients may also develop conjunctivitis and skin infections.
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.
Regular intake of excessive quantities of certain nutrients can cause hair loss in some cases due to a temporary condition known as Telogen Effluvium. However, the effects of too much vitamin B7 - also known as biotin toxicity - remain unconfirmed.
Cutaneous manifestations of biotin deficiency are hair loss and seborrheic-like dermatitis.
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.