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