15 Superfoods with the Highest Biotin Content

Why is it important to consume biotin sources?

Biotin, one of the B complex vitamins, supports the conversion of nutrients into energy. Biotin is a necessary substance for the body; It has positive effects on the nervous system, eye, liver and nail health. Biotin is also very beneficial for hair and skin. In addition to all these, it regulates blood sugar and lowers bad cholesterol. Biotin is also one of the vitamins that should be taken during pregnancy.

Foods Containing Biotin

• Egg yolk
• Red meat and offal
• Salmon
• Bread yeast
• Brown bread
• Almond
• Sunflower seeds
• Peanut
• Hazelnut
• Onion
• Tomatoes
• Basil
• Raspberry
• Mustard
• Chili pepper

Biotin deficiency can lead to heart diseases, tingling in the arms and legs, fatigue, depression, high cholesterol, nail breakage, hair loss and various skin problems. Factors such as diabetes, malnutrition and smoking can cause biotin levels in the body to decrease. In such cases, it may be useful to reconsider your nutritional routine or take biotin supplements by consulting a doctor.

So, which foods contain biotin? Here are the foods containing biotin and their properties…

What is Biotin?

• Biotin; It is also known as vitamin H, vitamin B7 and coenzyme R.
• It is an important part of the enzymes that enable the body to break down substances such as sugar, carbohydrates and fat.
• It is also involved in the formation and structure of fats and amino acids.
• Biotin is essential for the formation of fatty acids and glucose in the body.
• Biotin does not accumulate in the body. It is soluble in water and excess is eliminated from the body through urine. Therefore, it is not possible to take too much or reach toxic levels in the body.
• Biotin cannot be produced naturally in our bodies. Only bacteria in the intestinal flora can produce biotin.
• This biotin produced has many positive effects on our health.
• Biotin in the body can be increased through food and supplements.

What is Biotin used for and what are its benefits?

Biotin benefits can be summarized as follows:

• It prevents acne formation on the skin.
• It protects the skin from problems such as cracking, excessive dryness, irritation, rash and infection.
• Biotin has many benefits for hair. It is very effective in preventing hair loss.
• It strengthens nails.
• It helps in the treatment of basal ganglion disease, which is a hereditary disorder.
• It is known that it is good for diabetes. It lowers the blood sugar of type 2 diabetic patients, especially when taken with chromium.
• It reduces muscle cramps in patients undergoing dialysis.
• It helps in the treatment of MS. According to researches; The rate of stroke in MS patients who take biotin supplements decreases.
• Taking biotin supplements during pregnancy supports the development of the fetus.
• It protects and improves brain functions.
• It supports metabolism.
• It fights problems such as fatigue and depression by giving energy to the body.
• It protects heart health.
• It helps reduce bad cholesterol. It increases good cholesterol.
• Supports thyroid functions.
• It is very effective in muscle development. It repairs muscle tissues and supports the formation and maintenance of new muscles.
• It reduces muscle and joint pain.

How to Understand Biotin Deficiency?

The likelihood of biotin deficiency in a person with an adequate and balanced diet is quite low. Because most of the foods generally consumed contain sufficient amounts of biotin. However, in some special cases, the body cannot process biotin properly. In this case, biotin deficiency may occur.

Factors causing biotin deficiency can be summarized as follows:

• Long-term use of antibiotics and anti-seizure medications
• Intestinal diseases such as Crohn’s and ulcerative colitis
• Long-term uniform diet practices
• Feeding through a tube or vein
• Genetic causes
• Biotinidase deficiency
• Some liver conditions
• smoking
• excessive alcohol use

So how is biotin deficiency diagnosed? Symptoms of biotin deficiency can be summarized as follows:

• Hair loss
• white hair
• Hair breaking easily
• Dry skin
• Exfoliation around the mouth, nose and eyes
• weak nails
• Loss of appetite
• Nausea
• Muscle Pain
• Fatigue, insomnia
• Numbness and tingling sensation in hands and feet
• Depression
• Hallucinations and various neurological disorders
• cognitive disorders
• Intestinal and digestive system disorders

Foods Containing Biotin: 15 Super Foods

1) Egg Yolk

• Eggs are a food rich in biotin. One egg contains approximately 10 mcg of biotin.
• There is more biotin in the yolk of the egg than in the white.
• Consuming raw eggs is not recommended as it may cause biotin deficiency. Raw egg white contains an antimicrobial protein called avidin, which binds biotin and can reduce its absorption.
• Those with biotin deficiency should definitely not consume raw eggs.
• One well-cooked egg alone provides 27 percent of the biotin an adult needs daily.

2) Red Meat and Offal

• Red meat and offal such as liver and kidney are good sources of biotin.
• The amount of biotin in 84 grams of cooked liver varies between 27-35 mcg.
• Especially if you have problems such as hair loss, broken nails, dry skin, you should make more room for red meat and offal in your nutrition routine.

3) Salmon

• Salmon, a food rich in protein and omega 3 fatty acids, is also a good source of biotin.
• 113 grams of salmon contains 4.5 mcg biotin. This corresponds to 15 percent of the daily need.

4) Baker’s Yeast

• The biotin content of 7 grams of baker’s yeast varies between 1.4 and 14 mcg.
• Based on this information, it is possible to say that baker’s yeast is a good source of biotin.

5) Whole Wheat Bread

• Whole wheat bread made from heirloom seeds or organic wheat is a complete biotin source.
• The amount of biotin contained in 1 slice of whole wheat bread varies between 0.02 and 6 mcg.

6) Almond

• Almonds, like all other nuts, are a very healthy food.
• It is usually consumed as snacks.
• Almonds, which are a good source of biotin, are also rich in beneficial oils and calcium.
• 10 grams of almonds contain approximately 6 mcg of biotin.

7) Sunflower Seeds

• Sunflower seeds, rich in omega 3 fatty acids, are also a good source of biotin.
• 9 grams of sunflower seeds contain approximately 7 mcg biotin.

8) Peanuts

• Peanuts, which are rich in healthy fats like other nuts, are also a good food in terms of biotin.
• When you eat 9 grams of peanuts, you get approximately 10 mcg of biotin into your body.

9) Hazelnuts

• 5 grams of hazelnuts contain approximately 4 mcg of biotin.
• You can provide your body with the biotin it needs by consuming hazelnuts during snack time.

10) Onion

• Onion, popularly known as a natural antibiotic, contains plenty of biotin.
• 1 cup of onion contains approximately 8 mcg of biotin.
• This rate meets 27% of the daily need.

11) Tomato

• Tomato, which draws attention with its red color, is a very nutritious vegetable with the vitamins and minerals it contains.
• Tomato, known as a good source of lycopene, is also rich in biotin.
• 1 cup of tomatoes contains approximately 7 mcg of biotin. This amount is enough to meet 24% of the daily need.

12) Basil

• Both fresh and dried basil are a good source of biotin.
• 1 gram of dried basil contains 0.6 mcg biotin.

13) Raspberry

• Drawing attention with its antioxidant content, raspberry is one of the healing fruits thanks to the vitamins and minerals it contains.
• The biotin value contained in 1 bowl of raspberries varies between 0.2 and 2 mcg.
• This rate alone can meet approximately 8 percent of the daily need.

14) Mustard

• Powder mustard, which adds flavor to meals, is a good source of biotin.
• 6 grams of powdered mustard contains 9.5 mcg biotin.

15) Hot Pepper

• Powdered hot pepper is a good source of biotin.
• 2 grams of powdered hot pepper contains approximately 1 mcg of biotin.
• You can increase biotin levels by adding hot pepper powder to your meals.

Other foods containing biotin include:

• All seafood
• Corn, barley etc. whole grains
• Dairy products
• Soybean
• legumes
• Avocado
• Sunflower oil
• Banana
• Strawberry
• Cauliflower
• Carrot
• Mushroom