As far as seafood goes, salmon is the best choice for biotin. A 3-ounce (85-gram) cooked serving of salmon contains 5 micrograms of biotin. Salmon is also packed with omega-3 fatty acids, which also happen to be great for people trying to make their hair healthier. Healthy fats like this could help prevent hair loss.
Salmon is also a great source of biotin, with each 3-ounce serving of cooked salmon providing 5 mcg of biotin. Because salmon also contains healthy fats, it's an excellent food for healthy skin and hair.
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 .
Kidney and liver were the richest sources of biotin. Heart, pancreas, and dark and light chicken meat were good sources. Beef spleen, lung, brain, and tongue contain about the same amount of biotin as pork, beef, veal and lamb muscle meats.
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
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.
Half a cup of boiled spinach contains 0.5 micrograms of biotin, equivalent to only 2% of the RDA. However, eating half a cup of spinach in every meal can increase the dietary intake of biotin.
Carrots. Yes, they're a stellar source of biotin, but carrots have loads of other skin and hair benefits. "Beta-carotene [in carrots] works to counteract everything from dry skin, to dandruff, to wrinkle formation," says Glassman.
Biotin is not as well known as other vitamins but it is now considered an essential nutrient for humans [6]. Humans can fulfill this requirement, in part, through their diet. 1 cup of tomatoes has 24% of your daily requirement of biotin!
Eggs are a great food source of biotin (13-25 micrograms per egg) with most of the biotin being in the yolk. Eating cooked eggs is recommended for optimal biotin absorption and to minimize the risk of foodborne illness from Salmonella.
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.
5. Sweet potatoes. Sweet potatoes are one of the best vegetable sources of biotin. A 1/2-cup (125-gram) serving of cooked sweet potatoes contains 2.4 micrograms of biotin, or 8 percent of the DV.
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.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.
The best plant sources of biotin include tempeh (fermented soya beans, sold in health food shops in blocks), peanuts and peanut butter, nuts (hazelnuts, almonds, walnuts, pecans and pistachios), muesli, nutritional yeast, oatmeal or rolled oats, mushrooms, avocado, seeds (sunflower and sesame), tahini (sesame seed ...