Biotin is found in a variety of foods, with some sources being richer than others.
Here's a breakdown of foods that contain biotin:
- Brewer's yeast
- Cooked eggs, especially the yolk
- Sardines
- Nuts and seeds:
- Almonds
- Peanuts
- Pecans
- Walnuts
- Nut butters
- Soybeans
- Other legumes:
- Beans
- Blackeye peas
- Whole grains
- Cauliflower
- Bananas
- Mushrooms
Why is Biotin Important?
Biotin, also known as vitamin B7, is an essential nutrient involved in various metabolic processes in the body. It plays a key role in:
- Converting food into energy.
- Supporting healthy hair, skin, and nails.
- Nerve function.
Factors Affecting Biotin Levels:
The amount of biotin present in foods can vary based on factors such as:
- Food processing methods.
- Growing conditions.
- Animal feed (for animal products).
Important Considerations:
- While biotin deficiency is rare, it can occur in certain populations.
- Consuming raw egg whites can interfere with biotin absorption, as they contain avidin, a protein that binds to biotin. Cooking eggs inactivates avidin.
