Biotin, otherwise known as vitamin B7 is an essential nutrient that your body utilizes to convert food into the body’s fuel. It also plays a key role in metabolizing fats, carbohydrates, and proteins. Perhaps most importantly, biotin also plays an important part in regulating the body’s genes and cell signaling. And biotin is responsible for developing healthy hair, skin and nails. Vitamin B7 is truly an all-around powerhouse and necessity for health.
Since biotin is a water-soluble vitamin, it cannot be stored in the body. A person has to manually introduce vitamin B7 into their system. You can of course achieve this by taking supplements, but the best way is to simply include biotin rich foods into your diet. Keep on reading to learn what are the best biotin laden foods to include in your regular diet.
Enjoy These Biotin Rich Foods
Liver and Organ Meats
The best source of biotin hands down, is the liver and other organ meats. A singular 3 oz serving of beef liver possesses about 30 mcg of biotin. The other organ meats, such as, kidney, heart, and lungs have similar levels of biotin.
Egg Yolk
If you’ve been eating egg white omelets for breakfast, it is time to stop. The egg yolk has the majority of egg’s nutrients, including around 10 mcg of biotin. Just make sure to cook your eggs before eating them, or a compound in the egg will bind to the biotin and make it non-absorbable.
Yeast
Nutritional yeast and brewer’s yeast are both great biotin sources; just 7 grams of yeast has between 1.4-14 mcg of biotin.
Nuts and Seeds
All nuts contain some amounts of biotin, but almonds, walnuts, peanuts, and pecans have the highest concentration. Nuts and seeds are great way to introduce biotin into your diet since they are natural snacks.
