Vitamin B7 is known as biotin and is a water-soluble nutrient. It belongs to the vitamin B family. Biotin has important metabolic functions. Without biotin as a cofactor, many enzymes cannot function properly and serious complications can occur, including various diseases such as the gut, nervous system, and skin.

Biotin can help treat type 2 diabetes patients with high blood sugar levels and can help maintain nails, healthy hair, improve glucose tolerance, reduce insulin resistance, and possibly prevent congenital anomalies. It plays an important role in energy metabolism.

Biotin-Rich Foods

The Office of Dietary Supplements pointed out that the adult's intake of biotin (AI) is 30 micrograms per day (mcg), and lactating women require 35 micrograms. Foods considered to be the most abundant source of biotin include:

Liver and Other Meats

Since most biotin is stored in the liver, eating the animal's liver is one of the easiest ways to increase biotin in the diet. A 3 ounce cooked beef contains about 30 micrograms of biotin. Other organs like kidneys, also contain high concentrations.

Egg Yolk

Egg yolks are also biotin-rich foods. There is 1 boiled egg up to 10 micrograms. For maximum biotin consumption, eggs should be cooked before meals. This is because a protein called avidin is found in raw egg white and binds with biotin, preventing it from being absorbed by the body.

Nuts and Seeds

Walnuts, almonds, peanuts and other nuts all contribute to the intake of biotin, and a quarter cup contains 1.5 micrograms of roasted almonds. A 1/4 cup of baked sunflower seeds holds 2.6 micrograms.

Salmon

Salmon too is a good foundation of biotin, and a 3-ounce cooked share provides up to 5 micrograms.

Cauliflower

A cup of raw broccoli provides up to 4 micrograms of biotin. The simple way to eat raw broccoli.

---

Image Sources

1,2,3,4,5,6