A biotin deficiency doesn’t occur very often, but not getting enough can leave your hair and skin in less than optimal condition. Getting enough biotin can also mean an increased metabolism, balanced blood glucose levels, and is simply one of the B Vitamins that you don’t want to be without for too long. Luckily it’s pretty easy to stay topped up on it, and very rarely will the average person run a shortage.
Mushrooms are a healthy food overall, but if you’re concerned about your Biotin levels, you may want to be sure to include mushrooms in your cooking, or gravitate more towards menu items that include them. In addition to being a good source of Biotin, they bring with them a mix of healthy nutrients and minerals, and shouldn’t be overlooked as a healthy food. Try different types of mushrooms to see which you like best. Serving Size (100 grams), 38 calories, 19% RDA of Iron.
Tuna is rich in Biotin, and also has plenty of other health benefits that make it worth adding to your diet a few times a week. You don’t want to consume too much of it, as many health experts say the mercury it contains can become a problem with frequent consumption. It’s a great source of protein and omega-3s as well so it does a lot for your body and your overall health goals. Serving Size (100 grams),184 calories, full day’s supply of Vitamin B12.
Not only is turkey a great way to get protein to help build lean muscle, it’s a source of Biotin and is one reason why most Americans do not run a Biotin deficit. As long as you’re sticking to skinless boneless turkey breast that’s been roasted you’ll be keeping the fat down, making this part of a healthy diet. That’s why you’ll see turkey included on some of the most popular diet plans. Serving Size (100 grams), 104 calories, 18g protein.
Avocados are full of so many vitamins, minerals, and other healthy things like protein and fiber, that it’s no surprise that you can use them for added Biotin. They provide a good portion of healthy fat as well, both monounsaturated and polyunsaturated, so no matter how you use them, in a recipe, on a salad, or on their own, you’re going to get a good boost of nutrition. Serving Size (100 grams), 160 calories, 485mg of potassium.
5. Swiss Chard
Swiss chard often gets overshadowed by other leafy greens like spinach and kale, but it’s every bit as healthy and can help you keep your Biotin levels where you want them. In addition to all of the Vitamin A they provide, they’re also full of fiber, magnesium, and Vitamin C. It’s an all around good-for-you green that you can use in salads and smoothies for better health. Serving Size (100 grams), 19 calories, full day’s supply of Vitamin A.
The debate still goes on as to whether eggs are good for you or not. Some say they are, some say they aren’t, and other go back and forth on the healthiness of the yolk compared to the white. But one thing is certain, and that is that eggs provide you with Biotin, so if you’re looking to up your levels you may want to consider eating them. They also provide protein and other nutrients, as well as cholesterol. Serving Size (100 grams), 155 calories, 13g protein.
Salmon often gets praise for its high levels of protein and omega-3 content, and it’s true that 20% of salmon is all protein. You’ll often see salmon used in sushi rolls, and it is also used as a main dish all by itself, served with a side of asparagus or broccoli as well as basmati rice or quinoa makes a complete meal. Many health experts suggest eating salmon multiple times per week for its anti-inflammatory properties. Serving Size (100 grams), 208 calories, 20g protein.
8. Sunflower Seeds
This snack usually seen being consumed on the baseball diamond is actually a great source of minerals like magnesium, and vitamins like Biotin. Try to eat them raw so that you’re not getting the added fat and calories that come with dry roasted sunflower seeds. Buying organic is also a good idea, since conventional seed farming involves the use of plenty of chemicals. Serving Size (100 grams), 584 calories, 81% RDA of magnesium.
Eating beef liver is not quite the same as eating beef, as it has loads more minerals in it, as well as additional vitamins, depending on the cut. You can be sure that you’re getting a good boost of Biotin when you eat liver. It’s also a rich source of iron and magnesium but perhaps not as readily available as some beef. Visiting a butcher shop may be your best bet. Serving Size (100 grams), 516 calories, 4g total fat.
10. Peanut Butter
If you love the taste of peanut butter you’ll be happy to learn that it’s helping you stay on top of your Biotin needs. It is packed with protein, but can also provide a large number of calories in just a small amount. In his book The Abs Diet, author David Zinczenko lists peanut butter as a superfood and shows how to incorporate it more into a healthy diet, using it as a tasty additive to nutritious smoothies. Serving Size (100 grams), 589 calories, 24g protein.
Cheese usually gets the ax when it comes to diet plans because of its high fat, cholesterol, and sodium content. When used sparingly it can be a good source of Biotin, as well as being high in calcium and Vitamin B12. While it’s best not to overdo it with cheese, it can sometimes be hard to avoid it since it shows up in so many different recipes and menu items. Serving Size (100 grams), 402 calories, full day’s supply of calcium.
Cauliflower is a very versatile food that you may want to start eating more of, not just because it contains Biotin, but because it’s a cruciferous vegetable known to help with diseases like cancer and heart disease. Try using it as a way to make “mashed potatoes” or even replacing your standard pizza crust with one made out of cauliflower to avoid gluten. Serving Size (100 grams), 25 calories, 80% RDA of Vitamin C
13. Whole Wheat Bread
Whole wheat bread is often considered a healthier substitute for white bread, but these days it is also being held under the microscope because of the gluten it contains. Be that as it may, it’s also a good source of Biotin and can help you reach your grand total for the day. It’s a surprising source of protein as well as iron, but can also be trouble on a carb conscious diet. Serving Size (100 grams), 270 calories, 10 grams protein.
Sardines don’t enter the menu too often, but they should be reconsidered as a go-to food source. They’re packed with omega-3s and they provide a good amount of protein, as well as other vitamins and minerals like Biotin. They tend to contain a bit more fat than other fish, so you’ll want to keep your portions in check. You may have to be creative to figure out how to eat more sardines, but it would be worth it. Serving Size (100 grams), 208 calories, full day’s supply of Vitamin B12
No matter which type of berry you go with, chances are high that you’ll be taking a big step towards getting enough Biotin. The added bonus is that most berries like blackberries, blueberries, and strawberries are high in antioxidants, which can help you stay healthy and ward off things like cancer and heart disease by protecting you from free radical damage. Serving Size (100 grams), calories vary, rich source of vitamins.
Almonds make a great anytime anywhere snack and since they provide such a nice crunch they can help you kick junk food cravings like potato chips. They’re an excellent source of Biotin, have plenty of calcium, as well as healthy fats. Just be sure to keep your portions to a handful, since these can pack a lot of calories into a small portion. Serving Size (100 grams), 576 calories, 72% RDA of calcium.
Bananas are always suggested as a way to get your potassium needs met, but they can also be used to get more Biotin. Highly portable and naturally wrapped, these are a great way to get an energy boost during the day because of that potassium. They also have fiber to help you out with your digestion, and can be used in a number of recipes, as well as smoothies for added sweetness. Serving Size (100 grams), 89 calories, 358mg of potassium.
Pork may not rank high on the list of healthiest foods, but it does contain Biotin in larger amounts than other foods, and made out list. If you select lean cuts of pork you’ll sidestep the fattier pieces and get a good dose of protein, while keeping calories down as well. Serving Size (100 grams), 179 calories, 22g of protein.
Soybeans are a rich source of Biotin, as well as key health factors like protein and fiber. They are often used as a meat substitute in vegetarian cuisine, and there are many ways to prepare it, include tofu and tempeh. This makes it a good source of Biotin for vegetarians and vegans looking to maintain health Biotin levels. Serving Size (100 grams), 173 calories, 17g of protein.
The slogan for beef is that it’s “what’s for dinner” and if you’re trying to keep your Biotin levels steady it’s not such a bad idea. In addition to a respectable amount of protein and other minerals, it’s also provided you with Biotin. As long as you keep your portion sizes in check and stick with lean cuts of beef, you’ll be getting all of these benefits with few drawbacks. Serving Size (100 grams), 332 calories, 14g of protein
You may also like: