Avocados. A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados may be a good option for people looking to protect skin health because, like nuts and seeds, avocado is rich in vitamin E .
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Sources of Biotin
Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
One of the most versatile and common foods, tomatoes are also a rich source of biotin. Including only one big tomato in your daily diet can supply your body with plenty of nutrients. This will ensure your body stays healthy and gets its required dose of biotin on a regular basis.
Another unusual and relatively common cause of biotin deficiency is eating lots of raw eggs, especially raw egg whites, which contain a type of protein that binds to biotin and makes it unavailable. This protein is denatured through cooking, which is why eating cooked eggs is not a risk factor.
Hair Growth
A handful of research studies have shown that biotin supplementation may help stimulate hair regrowth in people who have a clinical biotin deficiency or alopecia (hair loss).
So what foods are rich in biotin? Raspberries, blueberries, and blackberries, are all high in biotin. Not to mention, they're usually loaded with antioxidants for healthy, glowing skin. So if you have a sweet tooth, have a hand full of berries instead of a candy bar.
The key vitamins and minerals present in carrots include biotin, vitamin A, K, B6 and potassium. Rich in beta carotene, carrots help the body convert into vitamin A that improves vision, trigger immune response and promotes growth.
Cucumber also contains B vitamins like B5, B7 (Biotin) which is helpful in reducing anxiety and manages stress effectively. It is a good healthy and versatile option as a mid-day or evening snack.
They also provide complex carbohydrates, plenty of fiber, prebiotics, and iron. Peanuts and soybeans contain the most biotin among this group. For example, a one-ounce (28-gram) serving of roasted peanuts contains nearly 5 mcg of biotin, which is 17% of the recommended daily value.
If a person has a biotin deficiency, taking biotin may improve the health of their skin. Otherwise, collagen can be a better option as there is more evidence to suggest it helps improve the skin's appearance.
Humans cannot synthesize biotin and thus must obtain this vitamin from exogenous sources. The intestine is exposed to 2 sources of biotin: a dietary source and a bacterial source, which is normal microflora of the large intestine. Dietary protein-bound biotin is converted to free biotin prior to absorption.
Antibiotics -- Long-term antibiotic use may lower biotin levels by destroying the bacteria in the gut that produces biotin. Antiseizure Medications -- Taking antiseizure or anticonvulsant medications for a long time can lower biotin levels in the body.
These include hair loss (alopecia) and periorificial dermatitis; scaly, red rash around the orifices, i.e., eyes, nose, and mouth (also called “biotin-deficient face”). The rash is similar to that of zinc deficiency. Patients may also develop conjunctivitis and skin infections.
Symptoms of biotin deficiency start gradually and can build up over time. Symptoms can include thinning hair, progressing to loss of hair across the body, and a scaly, red rash around body openings, including the eyes, nose, mouth, and anus. Conjunctivitis can also develop.
We suggest eating a portion of high-protein food with every breakfast and lunch — fish, chicken, lean meat, eggs, beans, quinoa, tofu, seitan, legumes, nuts or Greek yoghurt are all good sources, making them the perfect hair growth foods. Ferritin (stored iron) levels are extremely important for hair growth.
'The big 3' in hair loss usually refers to the main products that are used to reduce hair loss. These products are Minoxidil (Rogaine/Regaine), Finasteride (Propecia) and Ketoconazole (Nizoral) and today we're looking at all three medications.
8. Broccoli. Broccoli is a better-known source of fiber, calcium, and vitamins A and C — but it delivers a tiny punch of biotin, too. 1/2 cup (45 grams) of raw, chopped broccoli contains 0.4 micrograms.
Greek Yogurt.
Most recipes for nourishing hair contain Greek yogurt because of its high level of vitamin B12, biotin and proteins. These elements are more abundant in Greek yogurt than in other dairy products, and they are very beneficial for your hair.
Oats are considered to be a natural beauty food because of a handy little B vitamin called Biotin. Biotin not only helps to boost your metabolism and digestion, it also keeps your hair, skin, and nails healthy. Just half cup of oats provides you with 25% of your recommended daily allowance of Biotin.