Boost Your Health with Biotin: Top Foods Rich in Vitamin B7 for a Stronger Body & Glowing Skin

What is Biotin (Vitamin B7)?

Biotin is a water-soluble B-vitamin that plays a vital role in helping your body:

• Convert food into energy (especially fats and carbohydrates)
• Support healthy hair, skin, and nails
• Maintain a healthy nervous system
• Promote cell growth and DNA regulation

It’s often referred to as the "beauty vitamin" because of its links to glowing skin, strong nails, and shiny hair—but its role in metabolism and overall energy production is just as important.

Signs of Biotin Deficiency

Biotin deficiency is relatively rare in people eating a balanced diet, but it can happen—especially in:

• Pregnant or breastfeeding women
• People with long-term antibiotic use
• Those who consume raw egg whites regularly (egg whites contain avidin, which binds to biotin and prevents absorption)
• Individuals with certain genetic disorders or digestive conditions

Symptoms include:

• Hair thinning or hair loss
• Brittle nails
• Dry or scaly skin
• Fatigue or low energy
• Mood issues (depression, irritability)
• Numbness or tingling in hands and feet
• Cracks at the corners of the mouth

Top 15 Biotin-Rich Foods to Include in Your Cooking

Want to naturally boost your biotin levels? Here are the most biotin-rich foods, perfect for your kitchen and cooking blog!

1. Egg Yolks

• Biotin: ~10 mcg per yolk (33% DV)
• Best consumed cooked to destroy avidin in egg whites
• Use in quiches, frittatas, or homemade mayonnaise

2. Beef Liver

• Biotin: ~30 mcg per 3 oz (100% DV)
• One of the richest sources of biotin
• Great in pâté, meatloaf, or sautéed with onions

3. Salmon

• Biotin: ~5 mcg per 3 oz (16% DV)
• Also rich in omega-3s and protein
• Roast, grill, or pan-sear with lemon and herbs

4. Sunflower Seeds

• Biotin: ~2.6 mcg per 1/4 cup (9% DV)
• Sprinkle on salads, oatmeal, or blend into seed butter

5. Almonds

• Biotin: ~1.5 mcg per 1/4 cup (5% DV)
• Great raw, roasted, or in almond butter form

6. Milk and Dairy Products

• Biotin: ~0.3–1 mcg per cup
• Choose whole milk, cheese, and yogurt for more nutrients
• Ideal for smoothies, sauces, and baking

7. Spinach

• Biotin: ~0.5 mcg per 1/2 cup cooked
• Use in omelets, stir-fries, or blended into green smoothies

8. Sweet Potatoes

• Biotin: ~2.4 mcg per 1/2 cup (8% DV)
• Roast, mash, or use in soups and casseroles

9. Bananas

• Biotin: ~0.2–0.3 mcg per banana
• Great in pancakes, muffins, or smoothies

10. Mushrooms (especially button)

• Biotin: ~2–4 mcg per cup (cooked)
• Try them sautéed, stuffed, or grilled

11. Whole Grains (oats, barley, brown rice)

• Biotin: Varies (0.2–6 mcg per serving)
• Keep the bran intact for maximum nutrient retention
• Use in grain bowls, porridge, or baked goods

12. Cheddar Cheese

• Biotin: ~0.4–1 mcg per slice
• Great for sandwiches, omelets, or cheese boards

13. Peanuts

• Biotin: ~5 mcg per 1/4 cup (17% DV)
• Enjoy as snacks or in peanut sauces and dressings

14. Fortified Cereals

• Biotin: Up to 100% DV per serving
• Check labels—many breakfast cereals are fortified with B-vitamins

15. Chicken (especially thigh)

• Biotin: ~10 mcg per 3 oz (33% DV)
• Bake, grill, or stew for hearty, high-biotin meals

Cooking Tips to Preserve Biotin

Biotin is water-soluble and sensitive to long cooking times, especially in water.

Here’s how to cook smarter:

• Steam or sauté instead of boiling vegetables
• Avoid overcooking meats or grains
• Cook eggs thoroughly, but not excessively (yolks can still be slightly soft)
• Don’t discard the liquid from cooked grains or beans—it may contain water-soluble nutrients
• Blend or mash high-biotin foods into sauces or dips (e.g., sweet potato mash or almond dip)

Biotin for Beauty and Energy Starts in the Kitchen

Vitamin B7 (Biotin) is a beauty-boosting, metabolism-supporting nutrient that your body needs every single day. And the good news is: you don’t need supplements—you just need the right foods and some smart cooking strategies.

Key takeaways:

• Aim for at least 30 mcg/day
• Focus on eggs, liver, nuts, seeds, dairy, grains, and sweet potatoes
• Cook lightly to preserve water-soluble biotin
• Incorporate biotin-rich ingredients into smoothies, stir-fries, and whole meals