Biotin is a B vitamin that helps your body convert food into energy. Also called vitamin H or vitamin B7, it’s important for eye, hair, skin, and brain function. It may also support liver function.
Top 10 Biotin-Rich Foods
1- Egg Yolks: Eggs are full of B vitamins, protein, iron, and phosphorus. The yolk is an especially rich source of biotin
2- Legumes like peas, beans, and lentils are high in protein, fiber, and numerous micronutrients. Some of the richest sources of biotin in this category are peanuts and soybeans.
3- Nuts and seeds are a good source of fiber, unsaturated fat, and protein. Most also provide biotin, but the amount tends to vary by type
4- Sweet potatoes are full of vitamins, minerals, fiber, and carotenoid antioxidants. They’re also one of the best vegetable sources of biotin.
5- Mushrooms are nutrient-rich fungi that offer several health benefits, including ample biotin. In fact, their high biotin content protects them from parasites and predators in the wild.
6- Bananas are one of the most popular fruits worldwide. They’re packed with fiber, carbs, and micronutrients like B vitamins, copper, and potassium.
7- Broccoli is one of the most nutrient-dense vegetables, as it’s full of fiber, calcium, and vitamins A and C.
8- Yeast and brewer’s yeast provide biotin, but specific amounts vary by brand.
9- Avocados are best known as a good source of folate and unsaturated fats, but they’re also rich in biotin.
10- liver is high in biotin. This makes sense biologically, as most of your body’s biotin is stored in your liver.
Source: https://www.healthline.com/