Biotin is known as the hair, skin and nails nutrient, but the B vitamin does a whole lot more. Also known as vitamin B7, biotin plays a key role in digestion, gene expression and communication between cells in the body.
Between 30 and 100 micrograms (mcg) per day of biotin is often recommended for adolescents and adults.
Sources of Biotin
Biotin is a water-soluble vitamin, which means that your body doesn’t store it. As a result, you need to consume it regularly to maintain adequate levels. Some of the best sources include –
Egg yolks : Eggs are rich in protein, vitamin D and choline, but they’re also one of the top food sources of biotin. One whole, cooked egg serves up 33 percent of the DV for biotin.
Beef Liver : A 3-ounce serving of beef liver provides more than your full day’s worth of biotin — and an astounding 2,944 percent of the DV for B12.
Salmon : Three ounces of canned salmon provides 17 percent of the DV for biotin. Plus, canned salmon is a great source of calcium, as it’s typically packed with its bones.
Nuts and seeds : Nuts and seeds are one of the best vegetarian biotin-rich foods. However, the DV of biotin tends to vary by type.
Sweet Potato : An excellent source of energizing carbohydrates, sweet potatoes also serve up some biotin. A ½-cup serving of cooked sweet potatoes offers 8 percent of the DV for biotin.