7 Simple and Best Biotin-Rich Foods

7 Simple and Best Biotin-Rich Foods

Biotin is essential for one’s muscle health as well as repair. It is an essential nutrient no doubt.

1. Liver

Three ounces of cooked (beef) liver indeed contain 30.8 micrograms of biotin. The beef liver also does contain a large amount of high-quality protein. Other important nutrients do include B vitamins and folate. Protein builds muscle mass and is also important for cell function too. B vitamins sustain one’s energy levels while folate improves heart health.

2. Eggs

One whole cooked egg does contain 10 micrograms of biotin for hair growth.

Eggs are indeed very nutritious. They are rather whole foods and contain protein with an extensive amino acid profile. The protein aids muscle growth and does help in energy production.

Eggs are indeed also rich in zinc, iodine, selenium, and vitamins A and D – nutrients that are beneficial for healthy thyroid function and the entire endocrine system.

Many vegetarians do take eggs as they feel it adds to nutrition.

3. Salmon

Three ounces of salmon do contain 5 micrograms of biotin.

Alaskan or wild-caught salmon is best and is no doubt much lower in contaminants. Avoid farm-raised salmon, which is often high in mercury and PCBs. Apart from biotin (or vitamin B7), salmon is also rich in omega-3 fatty acids. These omega-3 fatty acids (EPA and DHA) do many wonders for one’s optimal health. They indeed reduce inflammation caused by everyday pollutants, protect the heart, improve one’s brain health, and also help in keeping one’s hair and skin healthy.

4. Pork Chop

Three ounces of cooked pork chop contains 3.8 micrograms of biotin.

Pork chops do offer a big boost of complete protein. In addition to building muscle, protein also supports the structure and maintenance of tissues. Pork chops are no doubt particularly rich in zinc which happens to be a nutrient that does strengthen one’s or Boost immune system on winter.

7 Simple and Best Biotin-Rich Foods5. Sweet Potato

Half a cup of cooked sweet potato does contain 2.4 micrograms of biotin. Also apart from biotin, sweet potatoes are indeed also rich in beta-carotene which happens to be a powerful antioxidant that does enhance one’s skin’s appearance. Beta-carotene and other carotenoids are found in sweet potatoes and are popularly known to be important for healthy vision and also preventing related diseases such as macular degeneration.

6. Almonds

One-fourth cup of roasted almonds does contain about 1.5 micrograms of biotin.

Almonds are also particularly rich in magnesium as well as vitamin E. They are also rather rich in fiber that does promote satiety and also aids weight loss.

7. Tuna

Three ounces of canned tuna contains 0.6 micrograms of biotin.

Similar to salmon, tuna is also quite rich in selenium as well as omega-3 fatty acids, which does help to reduce elevated cholesterol and triglycerides and does have a powerful cardioprotective effect. Select smaller tuna varieties, such as skipjack, which has indeed the lowest level of mercury and other contaminants.


It is indeed advisable to consume biotin-rich foods to maintain good health. One can make them part of one’s diet and they can be prepared into a variety of tasty dishes.

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