What helps absorb biotin?

To maximize the intake of biotin and for safety reasons, always cook eggs before eating them. Raw egg white contains a protein called dietary avidin, which binds to biotin and makes it harder for the body to absorb it. Cooking separates the biotin from the avidin, helping the digestive tract to absorb the vitamin.

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. In this article, find out more about foods that provide biotin and ideas for incorporating them into the diet. Biotin is present in many foods, including egg yolk, liver, avocado, and some vegetables. It is also available as a supplement. Biotin is water-soluble , which means that the body cannot store it — a person needs to get it from their diet. The gut can create some biotin, but experts do not know how much of this the body can absorb. Many people take biotin to improve the condition of their hair and nails, but little evidence supports this use, in most cases. A lack of biotin can lead to problems with the nervous system, skin, hair, and nails, according to the Office of Dietary Supplements (ODS). It may also support the immune system. Biotin is a water-soluble vitamin and an essential nutrient. Also called vitamin B-7, biotin helps convert food into fuel for the body. Eating a varied diet can usually provide enough biotin for most people’s needs.

Below are some good dietary sources of biotin.

Liver and other meats

Including liver in the diet can boost a person’s biotin intake.

A 3-ounce serving of cooked beef liver contains about 31 micrograms (mcg) of biotin.

Other organ meats, such as kidney, are also good sources.

Different types of meat contain less biotin, but they are still relatively good sources. For example, a 3-ounce pork chop provides nearly 4 mcg, as does a cooked hamburger patty. A 3-ounce serving of meat is approximately the size of a deck of cards. Liver is also a good source of iron. Here, find out why we need iron.

Egg yolk

Egg yolk is a good source of biotin. A whole, cooked egg provides up to 10 mcg . To maximize the intake of biotin and for safety reasons, always cook eggs before eating them. Raw egg white contains a protein called dietary avidin, which binds to biotin and makes it harder for the body to absorb it. Cooking separates the biotin from the avidin, helping the digestive tract to absorb the vitamin.

What else is there to know about egg yolk? Learn more here.

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Yeast

Both brewer’s yeast and nutritional yeast are good sources of biotin. However, the biotin contents can vary by brand. Brewer’s yeast is an active yeast that people use to make beer and bread. Nutritional yeast is inactive. People use it to add a cheesy or nutty flavor to foods.

How can nutritional yeast boost a person’s health? Find out here.

Nuts and seeds

Nuts and seeds are generally good sources of biotin, although the amount of the vitamin varies. Almonds, peanuts, walnuts, and pecans, for example, all provide biotin. A quarter-cup of roasted almonds contains 1.5 mcg of biotin. A quarter-cup of roasted sunflower seeds contains 2.6 mcg.

Which nuts are the most healthful? Find out here.

Salmon

A 3-ounce cooked serving of salmon contains 5 mcg of biotin.

Salmon is also rich in omega-3 fats, which may be of interest to people looking to protect hair health. As a supplement, these healthy fats may help prevent hair loss.

What are the health benefits of eating salmon? Find out here.

Dairy

Milk, cheese, and yogurt all contain biotin in varying amounts.

According to the ODS:

an ounce of cheddar cheese provides 0.4 mcg of biotin

a cup of 2% milk has 0.3 mcg

a cup of plain yogurt contains 0.2 mcg

What are the health-related pros and cons of eating cheese? Find out here.

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 .

Learn more about avocados here.

Sweet potatoes

Sweet potatoes are rich in biotin. A half-cup of cooked sweet potato contains approximately 2.4 mcg of the vitamin. Sweet potatoes are also rich in beta carotene, which the body converts to vitamin A. Vitamin A may also boost skin health, as it plays a role in replacing skin cells.

What other health benefits can sweet potatoes offer? Find out here.

Broccoli

A half-cup of fresh broccoli provides 0.4 mcg of biotin.

Here are some tips for using broccoli:

Steam it for 5 minutes and serve it as a side dish.

Break it into florets and add them to any stir-fry.

Here, learn about the health benefits of broccoli’s cousin — cauliflower.

medicalnewstoday.com - 9 biotin-rich foods to add to your diet - Medical News Today

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