Apart from biotin supplements, Biotin-Rich Foods also promises to boost hair growth, skin, nails, and support brain & liver function.

According to research, adults need to take about 30 micrograms of it per day and women need to take about 35 micrograms of it per day.

The best way to get it is from your diet, by eating a varied diet to get everything you need.

Here we find out what are biotin-rich foods, foods that are naturally high in biotin, and ideas to incorporate them into the diet.

What is Biotin?

It is a water-soluble vitamin that is part of the B family of vitamins. It is also known as vitamin B7 or H. Our body uses biotin to convert certain nutrients into energy. It means that this vitamin helps our body convert food into energy.

Apart from this, this vitamin also plays a big role in the metabolism of fats, carbohydrates, and proteins. The need for biotin increases in pregnant women because this vitamin also plays its role in regulating genes.

Surprisingly, the body cannot make and store this important vitamin on its own. As a result, you need to consume it regularly.

However, it deficiency is seen in very few people. Still, some people – such as pregnant women and people who drink heavily – may be deficient in it.

If you want to supply it naturally, then you can include some biotin-rich foods in your diet.

Foods Rich In Biotin For Hair Growth

it helps improve your body’s keratin infrastructure. Keratin is a protein already present in your body that makes up your hair, skin, and nails. There isn’t much research into the effects of it on skin and hair health, but it has been proven that consuming it helps with hair growth.

Which foods provide biotin?

Here are some good dietary sources of biotin.

1. Egg yolks

Eggs are an excellent source of it. Egg yolk, also known as the yolk, contains good amounts of B vitamins, protein, iron, and phosphorus. One hard-boiled egg contains about 10 micrograms of it, providing about 33% of the DV.

But keep in mind here that always eat eggs by boiling or cooking eggs completely. Raw eggs contain a protein called avidin, which prevents it from being absorbed into the body.

2. Nuts and seeds

It is best to consume a variety of nuts and seeds to make up for it deficiency, as they are a good source of fiber, unsaturated fat and protein.

Sunflower seeds, peanuts, and almonds, in particular, contain good amounts of biotin. Apart from this, many types of seeds such as pumpkin seeds, flaxseeds, chia seeds etc. are also good sources of biotin.

3. Sweet potatoes

sweet potatoes are also a good source of it. They are rich in vitamins, minerals, fiber, and carotenoid antioxidants.

One-half cup of boiled sweet potatoes contains 2.4 micrograms of it, which meets 8% of the DV.

In addition to biotin, the amount of beta-carotene in sweet potatoes is also good. Beta-carotene keeps your eyesight good and improves digestion.

4. Mushrooms

Mushrooms are a good source of low-calorie fiber, protein, and antioxidants. They are nutrient-rich fungi that provide many health benefits, including ample biotin.

About 120 grams of fresh mushrooms contain 2.6 mcg of biotin, which is about 10% of the DV.

It protects the body from cell damage and is healthy for your skin, brain and bones along with hair.

5. Broccoli

It is one of the nutrient-rich vegetables that are rich in fiber, calcium, vitamin A and vitamin C.

Broccoli is considered a good source of biotin. 45 grams of raw broccoli contains 0.4 mcg of biotin.

You can use broccoli in different recipes like roasting with olive oil, blending in soups, mixing in pasta etc.

6. Banana

Bananas are rich in fiber, carbs and micronutrients like B vitamins, copper and potassium, plus you can get 0.2 mcg of biotin from one banana. Due to the high amount of calories, it is advisable not to include too many bananas in the diet.

7. Pulses

Pulses like lentils, peanuts, legumes are completed by many types of micronutrients including high protein, fiber.

The powerful source of biotin contains peanuts and soyabin. 28 grams of roasted peanuts contain 5 MCG biotin. Which is 17 percent for daily needs.

8. Oats

Oats and oatmeal are not only best for your digestive system but also contains a lot of biotin.

A cup of cooked oats contains biotin to 31 micrograms. It also contains many essential vitamins and nutrients, such as zinc, magnesium, phosphorus, and protein.


It is an essential vitamin for the normal function of the body. Which can be beneficial for preventing hair fall, brightening the skin, strengthening weak nails, and renewing blood sugar as well as women with pregnancy and breastfeeding.

However, scientists do not yet have enough data to support some claims, including preventing hair loss, and keeping skin or nails healthy. Therefore, more research is still required.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional