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GR8NESS expert Expert Reviewed
salmon on a wood plank as one the most biotin rich foods
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Foods & Vegetables
Rich in Biotin

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A great way to start eating healthier is by learning about the vitamins that nourish your body. Biotin deficiencies are rare, but many people seek out ways to add it to their diets. Find out how this vitamin benefits your body and which biotin rich foods and vegetables you can eat to get more of it naturally.

What Biotin Does for Your Body

Biotin is one of many kinds of B-vitamins and helps your body turn food into energy. It’s essential for metabolizing fatty acids, glucose, and amino acids.

Biotin is popular for aiding the health of the hair, skin, and nails – even though there is little direct proof that it helps. Many people who want better hair, skin, and nails take biotin-rich supplements anyway. Additionally, biotin is essential for fetal development in pregnant women.

You may already have enough biotin in your diet, but incorporating foods loaded with this B-vitamin can be a healthy choice. The following list gives you some options for getting more biotin through your diet.

Biotin Rich Foods to Add to Your Diet

Instead of (or in addition to) taking a supplement, you can add biotin to your diet through the foods you eat. Here are 6 foods rich in biotin to give you a boost:

Spinach

We can all benefit from biotin rich vegetables. This leafy green is great raw in salads or cooked in pasta dishes. You can even add it to an omelet for a biotin-rich breakfast.

Salmon

Besides being rich in biotin, salmon is also full of protein. The average 3-ounce piece of grilled salmon has between 21 and 22 grams of protein.

Almonds

Ditch the chips and have almonds for your mid-day snack instead. They’re a great source of biotin. They also have healthy fats that keep you feeling fuller for longer.

Sweet Potatoes

One cup of baked sweet potato contains 29% of your daily recommended value of biotin. Serve it as a side dish or make it the star of the meal with some other veggies to complement it.

Sunflower Seeds

One fourth cup of roasted sunflower seeds has 2.6 mcg of biotin. Have sunflower seeds as a snack or sprinkle them on a salad.

Eggs

Feel like you don’t get enough biotin? Start adding eggs to your daily breakfast. Not only does it make for a healthy start to your day, but you will also get the extra B-vitamins you want.

Mushrooms

Add mushrooms to your stir-fries, pastas, burgers, and more. They add a delicious, earthy flavor to any meal and pack a punch of biotin.

Choosing Biotin Supplements

You can consume biotin naturally in so many different foods that supplements are often unnecessary. Choosing to take a biotin supplement won’t hurt you if you already get enough biotin in your diet. However, it may prove to be a waste of money when you buy expensive supplements.

Try adding the above foods to your diet before you go straight to the vitamin and supplement aisle. It’s surprising how much of a difference an improved diet can make in your overall health and appearance.

Biotin Deficiency Symptoms

Doctors identify this rare condition by looking for thinning hair, brittle nails, rashes around the mouth, nose, and eyes, seizures, acidic urine, and other unpleasant symptoms. Pregnant or nursing women and alcoholics are most at risk of deficiency. Otherwise, it’s usually a genetic disorder.

If you think you really have a biotin deficiency, this is something you should discuss with your doctor.

Is Biotin Harmful?

Studies of biotin show that it isn’t harmful, even in excessive amounts. However, it’s important to note that it can affect lab test results. Tell your doctor if you take any vitamins or supplements.

Biotin Rich Foods & Vegetables For A Vitamin-Rich Diet

The great thing about foods with high levels of biotin is that they are also rich in other vitamins, minerals, healthy fats, and proteins. Targeting this particular B-vitamin helps you improve your diet as a whole, which can have a positive impact on your overall health.

Add some of these foods to your favorite recipes and learn even more about your body with other health and wellness articles.

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Matt
GR8NESS Writer
Matt is a GR8NESS contributing writer on such subjects as pets, CBD, pain relief, sexual health, time management, and family & parenting. When he's not placed in the awkward position of referring to himself in the third person, Matt tries to keep two Dachshunds, an 18-year old daughter, and one wife blissfully happy but not necessarily in that order.
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