Biotin (also known as vitamin H or vitamin B7) is part of the B vitamins, which are essential for helping our bodies transform the food we eat into energy.
It is a water-soluble vitamin so our body is not able to stockpile it, it is necessary to take it regularly with food (or with supplements). The estimated requirement of Biotin is around 30mcg per day.
Here are the 10 foods richest in Vitamin B7:
- Egg Yolk . A cooked egg (cooking allows for better absorption of Biotin) provides about 10mcg of biotin.
- Legumes . In particular, soybeans and peanuts (28g of roasted peanuts contain about 5mcg of vitamin B7).
- Nuts and Seeds . Depending on the type they contain good doses of B7, especially sunflower seeds (20g have 2.6mcg) and almonds (30g = 1.5mcg)
- The liver . A 75g portion of cooked beef liver provides 31 mcg of biotin (103% of the daily requirement!)
- Sweet Potatoes . They are one of the vegetables richest in biotin, 125g of cooked sweet potatoes provide 2.4mcg of B7.
- The Mushrooms . Both fresh and preserved are a good source of biotin, 70g of fresh sliced mushrooms provides about 5.6mcg.
- Bananas . A 100 gram banana provides 0.2mcg of biotin, not much but we know that bananas also have many other healthy properties.
- Broccoli . They are one of the vegetables with the most beneficial properties ever, 45g provide 0.4mcg of vitamin B7.
- The yeast . Both nutritional yeast and brewer's yeast provide biotin in different quantities also depending on the brand, two tablespoons of nutritional yeast contain about 21mcg of vitamin B7 while a teaspoon of active yeast that is used to leaven bread and cakes contains about 1 ,4mcg.
- The avocado . One medium avocado (200g) contains approximately 1.85mcg of biotin.
If you don't usually consume these foods, you might think about integrating vitamin B7 with one of the many biotin supplements on the market, paying attention to the amount of biotin it provides.
