Vitamin B7, also known as biotin, assists with cell growth, fatty acid and amino acid production, and blood sugar regulation. Deficiencies are rare as intestinal bacteria produce enough. Food sources of biotin include egg yolks, mushrooms, tuna, turkey, avocados, Swiss chard, carrots, salmon, and cold water fish. Biotin can also be found in foods like walnuts, halibut, spinach, chicken, yogurt, peanut butter, meat, seafood, whole wheat bread, soybeans, nuts, berries, sunflower seeds, eggs, sardines, dairy products, liver, and cauliflower.

2. Sources of Vitamin B7 or Biotin
A Report By
Mr Allah Dad Khan

3. Benefits.
Biotin assists with cell growth, producing fatty acids and amino acids in the
body. Vitamin B7 helps the body maintain a steady blood sugar level and transfer
carbon dioxide. People frequently take biotin supplements to help improve nail
and skin health, though there is not much evidence that it is very effective.
Deficiencies of biotin are rare because intestinal bacteria will produce enough of
the vitamin to fulfill daily requirements. Because of this there are no daily
requirements for biotin intake.

4. Food Sources
Those looking to increase their intake of biotin can consume raw egg yolks
(however, consuming egg whites limits the amount of biotin in the body), Swiss
chard, green leafy vegetables, liver, peanuts and Saskatoon berries.

5. Mushrooms
Mushrooms are a healthy food overall,
but if you’re concerned about your
Biotin levels, you may want to be sure
to include mushrooms in your cooking,
or gravitate more towards menu items
that include them. In addition to
being a good source of Biotin, they
bring with them a mix of healthy
nutrients and minerals, and shouldn’t
be overlooked as a healthy food. Try
different types of mushrooms to see
which you like best. Serving Size (100
grams), 38 calories, 19% RDA of Iron.

6. Tuna
Tuna is rich in Biotin, and also has
plenty of other health benefits that
make it worth adding to your diet a
few times a week. You don’t want to
consume too much of it, as many
health experts say the mercury it
contains can become a problem with
frequent consumption. It’s a great
source of protein and omega-3s as
well so it does a lot for your body and
your overall health goals. Serving Size
(100 grams),184 calories, full day’s
supply of Vitamin B12.

7. Turkey
Not only is turkey a great way to get
protein to help build lean muscle, it’s
a source of Biotin and is one reason
why most Americans do not run a
Biotin deficit. As long as you’re
sticking to skinless boneless turkey
breast that’s been roasted you’ll be
keeping the fat down, making this
part of a healthy diet. That’s why
you’ll see turkey included on some of
the most popular diet plans. Serving
Size (100 grams), 104 calories, 18g
protein.

8. Avocados
Avocados are full of so many vitamins,
minerals, and other healthy things like
protein and fiber, that it’s no surprise
that you can use them for added
Biotin. They provide a good portion of
healthy fat as well, both
monounsaturated and
polyunsaturated, so no matter how
you use them, in a recipe, on a salad,
or on their own, you’re going to get a
good boost of nutrition. Serving Size
(100 grams), 160 calories, 485mg of
potassium.

9. Swiss Chard
Swiss chard often gets overshadowed
by other leafy greens like spinach and
kale, but it’s every bit as healthy and
can help you keep your Biotin levels
where you want them. In addition to
all of theVitamin A they provide,
they’re also full of fiber, magnesium,
and Vitamin C. It’s an all around good-
for-you green that you can use in
salads and smoothies for better
health. Serving Size (100 grams), 19
calories, full day’s supply of Vitamin
A.

10. Carrot
Carrot contains a good supply of
biotin, as well as high levels of beta-
carotene, which can help to improve
your general eye health. For this
reason, carrot ranks the second place
of biotin rich foods for hair growth
that I mentioned in the article today.

11. Salmon
Salmon is valuable in omega-3,
protein, and now you will know
another vitamin in this food – biotin.
Do you know that salmon is called as a
brain food while it improves your
memory a lot? Eating salmon like
other kinds of fishes, you will reduce
risks of rheumatoid arthritis high
blood pressure, diabetes,
depression, asthma and Alzheimer’s
disease. You can use this fish by
smoking, canning, freezing, or
steaming.

12. Cold Water Fish
Among several different types of fish, cold
water fish is one out of the best foods with
biotin and it contains the greatest levels of
vitamin H. To get better and higher intake of
this nutrient, you can add more herring,
sardines, salmon, tuna, and trout in your diet.
They are also very abundant in omega 3 fatty
acids – the substances that are essential for
reducing the concentration of fat in the
arteries and the levels of bad cholesterol as
well as improving blood circulation. Thus, this
is one of the best and greatest biotin rich
foods for hair growth that people should add
to their daily food diet in order to get better
overall health and better health condition.

13. Walnut
Walnut is also one of the best biotin rich
foods for hair growth that are very
helpful for hair growth. This food and
other nuts are extremely abundant in
fatty acids, so it is advisable that you
should add just a small portion into your
daily meals. This would be sufficient to
ensure that you are getting all the
antioxidants, zinc, potassium, iron,
calcium, and protein that your body
needs. Antioxidants are particularly
essential for promoting youthfulness of
the body and preventing cell aging as
well.

14. Halibut:
Halibut – one of the best foods with
biotin – is a flaky white fish that is
absolutely incredible and very simple
to be process into delicious dish. It is
a little bit expensive, so save it for a
beauty food splurge if necessary.
Similar to salmon, halibut is extremely
rich in Vitamin B12, magnesium,
biotin, and omega 3 fatty acids.

15. Spinach
If you are a vegetarian and not want
to eat nuts, there is no need to
concern at all! Spinach – one of foods
with biotin – is among the best leafy
veggies when it comes to protein and
biotin content. In addition, it is
absolutely scrumptious, making it
simple and interesting for you to taste
and enjoy. Kale is a runner-up in
protein, but spinach still has higher
content of biotin, not to mention B
vitamin, folate, and Vitamin E.

16. Chicken:
Chicken is very rich in both niacin
(Vitamin B3) and biotin, which are
necessary and wonderful for healthy
nail and hair growth. Just make sure
that you will choose antibiotic and
organic free chicken for the healthiest
choice. Thus, this is one of the best
biotin rich foods that people should
not look down but try making use of it
to increase the consumption of biotin,
supporting the process of improving
overall health of the body!

17. Yogurt:
Yogurt is very rich in protein and
biotin contents, making it one of the
best biotin rich foods you can ever
find to consume to develop healthy
hair and nails. Choose plain Greek
varieties to ensure not to take
excessive sugar, which can actually
break down collagen inside your body.

18. Peanut Butter
Many people like peanut butter and
this is good news that can gratify them
– peanut butter is full of biotin.
Moreover, peanut butter is packed
with protein and it is high in calories.
This food is a super food for fat
loss, heart disease reduction, and
diabetes prevention. You should add
this food in your list of biotin rich
foods because it is a good snack
before you go to sleep.

19. Meat And Seafood
As concerned above, biotin supports
hair, skin, and nail development as it
encourages the nerve tissues and
reduces pain in muscle. Getting biotin
through diets is the best way to save
your health, time, and money.
Normally, we eat foods but we do not
care about the amount of vitamins,
minerals, or nutrients in foods. In
fact, you will find lots of biotin in
some fishes and animal meats that you
usually intake.

20. Whole Wheat Bread
Another out of the best biotin rich foods that
people should consume more and more for
getting good health and better life because of
many reasons. Whole wheat bread is another
common ingredient in your meal and it is also
great source of biotin. Especially, consuming
yeast in bread will help you have more biotin
for the body growth. Whole wheat bread is
high in fiber, iron, copper, zinc, phosphorus,
calcium, folic acid, and vitamin B. this is one
of the most popular foods in
Europe. Especially eating this kind of food
will prevent metabolic syndrome, reduce
inflammation, prevent gallstones, and prevent
diabetes risk. This is a special food for women
because it can prevent breast cancer and
develop their hair. Whole wheat bread is
excellent food for breakfast, so no reason you
ignore this one, right?

21. Soybeans
Soy bean is one of the best biotin rich
foods and I think that they should be
available in your kitchen. You can get 60
mg of biotin in 10 gram of soybean. This
is not an expensive food and you totally
can take effectiveness of this ingredient
to grow hair. Especially, soy milk is very
good for women. Soy bean also
contributes in lowering cancer risk when
people usually eat this food from
childhood. You can add soy into pasta,
corn meal, tortillas, and breads. It not
only reduces bad cholesterol, heart
disease risk, and lowers other health
problems, but it also helps you improve
your hair healt

22. Vegetables And Fruits
Talking about vegetables, you will learn that
they are rich in vitamins, minerals,
antioxidants that are necessary for your
health. Do you know that some kinds of
vegetables such as cauliflowers, cabbages,
cucumbers, and onions will benefit you, in
particular, gratify your hair? It is so easy and
simple to cook vegetables when you can cook,
boil, or eat them raw. Also, you should not
ignore fruits if you really want to get high
biotin amount for growing hair. A cup of raw
cauliflower will give you 0.2-4 micrograms of
biotin. While eating avocado, you will get 2-6
micrograms of vitamin. Legumes, soybeans,
beans, peas, mushrooms, nut butter, bananas
are also biotin rich foods you can intake every
day. In fact, these are among the best
sources, most common foods with biotin at
the highest levels that people should consume
every day for good!

23. Nuts
Nuts are high in nutritional value and
you also cannot forget them if you
want to beautify your hair, nail, and
improve your health. There are many
kinds of nuts such as walnuts, pecans,
cashew nuts, hazelnuts, peanuts, and
almonds. They are on top of biotin
rich foods you should choose in your
daily meals. They also include omega-
3 fatty acids, which are very excellent
for your nails and scalp.

24. Berries
Berries are in the list of fruits you
should get if you want to grow your
hair fast and naturally. Along with
other kinds of fresh fruits, berry fruits
are the biotin rich foods you cannot
neglect in your diet plan. They are
raspberries, cranberries, strawberries.
Additionally, they are high in
antioxidants, which will be great for
your health improvement. Biotin
deficiency will cause many health
problems, especially for your skin and
hair health. Getting enough biotin will
develop metabolism and balance
blood sugar level.

25. Sunflower Seed
Sunflower seeds include vitamin B,
magnesium, vitamin E, potassium,
calcium, iron, and especially biotin. As
they are high in vitamins and nutrients,
there is no reason you do not add this
food in your meal plan. This is an
excellent snack food but its benefits are
undeniable. Biotin plays an important
role in growing your hair, improve nails,
and gratify your skin. Besides, biotin will
regulate the blood sugar, increase
energy, and prevent diabetes very well.
In fact, this is one of the best biotin rich
foods for hair growth and for health that
people should make use in their daily
life by adding it to the meals on a
regular basis.

26. Eggs
The debate still goes on as to whether
eggs are good for you or not. Some say
they are, some say they aren’t, and
other go back and forth on the
healthiness of the yolk compared to
the white. But one thing is certain,
and that is that eggs provide you with
Biotin, so if you’re looking to up your
levels you may want to consider
eating them. They also provide
protein and other nutrients, as well as
cholesterol. Serving Size (100
grams), 155 calories, 13g protein.

27. Sardines
Other foods you should eat are sardines.
This is full of protein, omega-3,
vitamins, and biotin. They include more
fat than other fish. Eating sardines will
help you have a thinner hair and it is a
super fish for hair growth. Furthermore,
sardines are great for preventing cancer,
good for cardiovascular; improve your
vision, and amazing food for skin, as
well. Thus, this is actually one out of the
greatest yet cheapest and most available
biotin rich foods that people should
learn to make use by adding it to your
daily diet and meals on a regular basis.

28. Dairy Products
Dairy products are healthy and they are
the biotin rich foods you should take
advantage. Along with the richness of
calcium, dairy products are high in
biotin. You can choose buttermilk, milk,
cheese, cottage cheese, and yogurt.
Dairy products are associated to bone
improvement, osteoporosis reduction,
cardiovascular disease prevention, etc.
In particular, eggs are good for your hair
health while they are supplying full
nutrients for growing fast. This is also a
great out of the best and most common
foods with biotin that people should
consume more to maintain good health,
especially the health of hair and nails.

29. Liver
Eating beef liver is not quite the same
as eating beef, as it has loads more
minerals in it, as well as additional
vitamins, depending on the cut. You
can be sure that you’re getting a good
boost of Biotin when you eat liver. It’s
also a rich source of iron and
magnesium but perhaps not as readily
available as some beef. Visiting a
butcher shop may be your best
bet. Serving Size (100 grams), 516
calories, 4g total fat.

30. Peanut Butter
If you love the taste of peanut butter
you’ll be happy to learn that it’s helping
you stay on top of your Biotin needs. It is
packed with protein, but can also
provide a large number of calories in
just a small amount. In his book The Abs
Diet, author David Zinczenko lists peanut
butter as a superfood and shows how to
incorporate it more into a healthy diet,
using it as a tasty additive to nutritious
smoothies. Serving Size (100 grams),
589 calories, 24g protein.

31. Beef And Liver Beef
Beef is high in protein, vitamins, and you
will get significant amount of biotin
when eating beef liver, which is rich in
magnesium, iron, and other vitamins. In
order to repair cells, produce hormones,
and increase energy, you should get liver
beef much more. This food also supplies
more amino acids and other vitamins,
minerals for your hair growth. This is
actually another out of the most
common and precious biotin rich foods
for hair growth that people should learn
about to make use if they want to
increase the consumption of foods with
biotin for improving overall health!

32. Cheese
Cheese usually gets the ax when it
comes to diet plans because of its high
fat, cholesterol, and sodium content.
When used sparingly it can be a good
source of Biotin, as well as being high
in calcium and Vitamin B12. While it’s
best not to overdo it with cheese, it
can sometimes be hard to avoid it
since it shows up in so many different
recipes and menu items. Serving Size
(100 grams), 402 calories, full day’s
supply of calcium.

33. Cauliflower
Cauliflower is a very versatile food
that you may want to start eating
more of, not just because it contains
Biotin, but because it’s a cruciferous
vegetable known to help with diseases
like cancer and heart disease. Try
using it as a way to make “mashed
potatoes” or even replacing your
standard pizza crust with one made
out of cauliflower to avoid
gluten. Serving Size (100 grams), 25
calories, 80% RDA of Vitamin C

34. Whole Wheat Bread
Whole wheat bread is often
considered a healthier substitute for
white bread, but these days it is also
being held under the microscope
because of the gluten it contains. Be
that as it may, it’s also a good source
of Biotin and can help you reach your
grand total for the day. It’s a
surprising source of protein as well as
iron, but can also be trouble on a carb
conscious diet. Serving Size (100
grams), 270 calories, 10 grams
protein.

35. Sardines
Sardines don’t enter the menu too
often, but they should be reconsidered
as a go-to food source. They’re packed
with omega-3s and they provide a good
amount of protein, as well as other
vitamins and minerals like Biotin. They
tend to contain a bit more fat than other
fish, so you’ll want to keep your portions
in check. You may have to be creative to
figure out how to eat more sardines, but
it would be worth it. Serving Size (100
grams), 208 calories, full day’s supply
of Vitamin B12

36. Berries
No matter which type of berry you go
with, chances are high that you’ll be
taking a big step towards getting
enough Biotin. The added bonus is
that most berries like blackberries,
blueberries, and strawberries are high
in antioxidants, which can help you
stay healthy and ward off things like
cancer and heart disease by protecting
you from free radical damage. Serving
Size (100 grams), calories vary, rich
source of vitamins.

37. Almonds
Almonds make a great anytime
anywhere snack and since they
provide such a nice crunch they can
help you kick junk food cravings like
potato chips. They’re an excellent
source of Biotin, have plenty of
calcium, as well as healthy fats. Just
be sure to keep your portions to a
handful, since these can pack a lot of
calories into a small portion. Serving
Size (100 grams), 576 calories, 72%
RDA of calcium.

38. Bananas
Bananas are always suggested as a way
to get your potassium needs met, but
they can also be used to get more Biotin.
Highly portable and naturally wrapped,
these are a great way to get an energy
boost during the day because of that
potassium. They also have fiber to help
you out with your digestion, and can be
used in a number of recipes, as well as
smoothies for added sweetness. Serving
Size (100 grams), 89 calories, 358mg
of potassium.

39. Beef
The slogan for beef is that it’s “what’s
for dinner” and if you’re trying to
keep your Biotin levels steady it’s not
such a bad idea. In addition to a
respectable amount of protein and
other minerals, it’s also provided you
with Biotin. As long as you keep your
portion sizes in check and stick with
lean cuts of beef, you’ll be getting all
of these benefits with few
drawbacks. Serving Size (100 grams),
332 calories, 14g of protein