20 Foods With Biotin

Biotin, also known as vitamin H or B7, is a vitamin of the B complex that is not synthesized by the body and, therefore, its consumption through food is essential.

This vitamin is widely distributed in food, for example: in animal organs such as liver and kidneys, as well as in egg yolk and whole grains. 

Biotin plays important roles in the body such as preventing hair loss, maintaining healthy skin, eyes, nails and nervous system, as well as supporting the absorption of other B vitamins in the gut.

See the benefits of biotin for hair.

20 foods with biotin

Amount of biotin in food

The table below indicates the foods richest in biotin and the amount they contain of this micronutrient:

In addition to being present in food, this vitamin can also be produced by bacteria in the intestinal flora, however, its bioavailability is not known, making it difficult to define biotin intake recommendations. 

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