Top 10 Biotin Rich Foods To Include In Your Diet

Biotin, a B-complex vitamin, is also referred to as coenzyme R or vitamin B7. This highly beneficial nutrient is vital for healthy hair, skin and nails. Biotin also plays a pivotal role in maintaining normal body metabolism, a healthy nervous system and also aids in producing essential enzymes. Pregnant women require higher than normal amounts of this water soluble nutrient. Halibut, Swiss chard and green peas are some of the best dietary sources of biotin. To get an in-depth insight into the top foods sources of this nutrient, read on.

Here are 10 Best Biotin Rich Foods:


Halibut, a flaky white fish, is not only an excellent source of good quality protein, but it also contains high amounts of biotin or vitamin H or B7. Besides being an excellent ‘brain food’, the high biotin content of halibut makes it a top food choice for healthy hair, skin and nails. Healthy cooking methods like steaming and poaching help to retain the high biotin content of this fish.

Egg Yolks

Egg yolk has one of the highest concentrations of natural biotin. Studies indicate that the biotin content of organic egg yolks is much more than what is available in commercial . Consuming raw egg yolks helps to increase the bioavailability of this particular vitamin.

Swiss Chard

One cup of Swiss chard, a green leafy vegetable, yields nearly 10.5 mcg of biotin. Ideally, you should eat Swiss chard raw, in the form of salads to retain its natural biotin content. Regular consumption of biotin rich Swiss chard adds luster to skin and increases healthy hair growth.

Roasted Peanuts

Nuts as such are excellent sources of biotin, a water soluble vitamin. Roasted peanuts yield appreciable amounts of this particular vitamin. A quarter cup of roasted peanuts meets nearly 88 percent of DRI or Dietary Reference Intake. Pregnant women, who have a higher than normal biotin requirement, are advised to consume a handful of roasted peanuts every day.

Green Peas

Lentils, particularly green peas, have high amounts of vitamin H of biotin. One hundred grams of green peas yields nearly 40 mcg of high quality biotin. Regular consumption of biotin rich green peas can help to effectively treat numerous hair and skin problems like alopecia, seborrhea, eczema and acne. To increase the bioavailability of biotin you should eat fresh green peas instead of frozen peas.

Beef Liver

Besides being a rich source of iron, beef liver is also an excellent source of vitamin B7 or biotin. One hundred gram serving of beef liver generates a whopping 113.3 mcg of biotin. However, due to its high fat content, it is advisable to consume beef liver occasionally.

Poppy Seeds

Poppy seeds pack a biotin rich punch. A 10 grams serving of these tiny seeds generates nearly 4.7 ug of biotin. You can use these tiny seeds as a garnish for baked goods like breads and salads. However, you should not use more that a small quantity of these seeds due to their narcotic effect.

Besides being an excellent source of beta carotene, sweet potatoes also yield appreciable amounts of the biotin. The darker colored variety of sweet potatoes has higher biotin content than the lighter colored ones. Eating just one hundred grams of this delicious vegetable provides nearly 8.60 mcg of biotin. Regular consumption of biotin rich sweet potatoes help to improve overall scalp health.


Regular consumption of biotin rich cranberries help to improve memory, aids in the normal functioning of the nervous system and stabilizes the mood. A healthy berry salad which comprises of cranberries, raspberries and strawberries is the best way to increase your daily intake of this valuable vitamin.


Oats is an excellent grain source of vitamin H or biotin. This high fiber food generates nearly 7.80mcg of biotin per 100 grams. Consumption of this inexpensive super food improves the overall health of your hair and nails. Steel cut and rolled oats are a healthier option to instant oats (which is full of sugar).

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