Vitamin B7, which is also known as vitamin H or biotin, is a water-soluble vitamin that is involved in many key processes of the body. It helps to convert food into fuel, protects against heart disease and also supports the immune system.
READ ALSO: How Much Vitamin B7/Biotin Should You Take Every Day?
Because it’s water soluble, your body doesn’t store it, so you need to get it from your diet. Luckily, we’ve got you covered — here’s a list of 14 vitamin B7 food sources you can add to your diet today.
Beef liver is one of the richest sources of biotin. An 85g serving of cooked beef liver packs around 31mcg of vitamin B7, which fully meets the RDA/NRV for both men and women. Not to mention that it also contains other B-complex vitamins, including riboflavin, niacin and vitamin B12, as well as essential minerals such as iron and selenium.
Other organ meats are also good sources of biotin.
Eggs are nutrient-dense foods that can be cooked in any number of ways. One egg (cooked) provides around 33% of your recommended daily intake, which is equal to around 10mcg.
Most of the biotin in eggs is actually found in the yolks, which should be well cooked before consumption. However, please keep in mind that heat preparation will decrease the amount of vitamin B7 you’re getting.
Whether you prefer boiling eggs or tossing them into an omelette, adding this vitamin B7 food source to your diet is both easy and delicious.
In addition to being an excellent source of multiple B-complex vitamins, salmon provides a considerable amount of vitamin B7 as well. An 85g fillet contains about 5mcg of biotin, meeting 17% of your recommended daily intake.
Salmon is also rich in omega-3 fatty acids, which are important to your heart health and might also help to prevent hair loss.
If you’re not a big fan of beef, then you’ll be pleased to know that pork is another great vitamin B7 food source. An 85g serving of cooked pork contains 3.8mcg of biotin, fulfilling 13% of your recommended daily intake. Pork is also high in thiamine.
It’s best to opt specifically for leaner pork chops as they are lower in fat and thus healthier than, say, bacon or spareribs.
A cooked hamburger patty delivers the same amount of vitamin B7 as pork chop — 3.8mcg or 13% of your vitamin B7 RDA/NRV.
If you’re looking for healthier snack options, then sunflower seeds are just what you need. In fact, eating 33 grams of roasted sunflower seeds will give you 2.6mcg of biotin, as well as 65% of your vitamin B6 RDA, 29% of your iron RDA and a whopping 81% of your magnesium RDA.
Sunflower seeds aren’t the only nuts that provide biotin. Peanuts, almonds and pecans are all excellent sources of vitamin B7. A 33g serving of roasted almonds delivers 1.5mcg of biotin, while 20 grams of walnuts offer 9.5mcg.
Next time you want to grab a quick bite, why not have a handful of these vitamin B7-rich nuts instead of your regular chocolate bar?
Sweet potatoes are rich in biotin and other B-complex vitamins. Around 100 grams of sweet potatoes provide around 2.4mcg of this vitamin.
They’re also a delicious source of beta carotene, which the body converts to vitamin A. Whether roasted or mashed, sweet potatoes are a great way to increase your vitamin B7 RDA. As an added benefit, sweet potatoes provide a fair amount of carbohydrates, so they’re also a great source of energy.
Another fish source of vitamin B7 is tuna. An 85g serving of canned tuna delivers around 2% of your vitamin B7 RDA, which is equal to around 0.6mcg. Not to mention that tuna is well known as a great source of other B-complex vitamins, such as niacin, and it also provides selenium and phosphorus.
From delicious lettuce tuna wraps to lemony tuna pasta and green salads, tuna is a versatile biotin food source that you can add to your diet in any number of ways.
Biotin can also be found in milk, though the amount will vary depending on fat content. A glass of low-fat milk offers around 1% of your biotin NRV/RDA, or 0.3mcg.
Other diary sources of vitamin B7 include:
- Plain yoghurt: a small 250g pot has about 0.2mcg of vitamin B7
- Cheddar cheese: a 30g serving provides 0.4mcg of biotin
Did you know avocado is a highly nutritional source of vitamin B7, omega-3 fatty acids and vitamin E? A 100g serving packs between 3.2mcg and 10mcg of biotin, as well as 16% of your vitamin C RDA, 15% of your vitamin B6 RDA and 7% of your magnesium RDA.
Adding avocado to your diet has many potential health benefits. It’s a source of oleic acid, which has anti-inflammatory properties and has been shown to have beneficial effects on genes linked to cancer. It’s rich in antioxidants, including the carotenoids lutein and zeaxanthin, which support long-term eye health. And it’s also loaded with potassium, which helps to maintain heart health.
Rolled oats are another vitamin B7 source and a healthy addition to your diet, too. A 90g serving of rolled oats supplies around 0.2mcg of biotin, which is the same amount as a 250g pot of plain yoghurt.
Besides biotin, rolled oats also provide riboflavin and thiamine, healthy dietary fibre, and a number of important minerals, such as iron, selenium and potassium.
A bowl of porridge in the morning is an excellent way to achieve some of your vitamin B7 RDA/NRV. Add a sprinkle of cocoa powder to make chocolatey porridge for your kids.
Spinach isn’t just a nutritious green leafy vegetable — it’s also a vitamin B7 food source that packs 0.5mcg of this nutrient per 75 grams. From soups to salads and even green pancakes, you’ve got many options for adding spinach to your diet and increasing your biotin intake.
Other vegetables that are rich in biotin include:
- Cauliflower: 75 grams of cauliflower provide 0.05mcg
- Broccoli: 75 grams of fresh broccoli provide 0.4mcg of vitamin B7
- Carrots: 30 grams of canned carrots pack 0.18mcg of biotin
You’ve probably heard about bananas being a delicious and nutrition food loved by kids and adults alike. It’s rich in vitamin B7 as well, offering 0.2mcg of biotin per 150 grams of banana. The same quantity of this fruit also provides 21% of your vitamin C RDA, 30% of your vitamin B6 RDA and 10% of your potassium and magnesium RDAs.
And if you want to get creative, you can always toss a sliced banana into a fruit salad, make it into a creamy puree with biscuits and chocolate chips, or add it to your pancake mix for an extra touch of flavour.
Yeast is a good source of biotin, though the actual biotin content will vary by brand. Yes, this means that the yeast used to make beer and bread (which is also known as baker’s yeast) is actually very nutritious, too. Nutritional yeast is inactive and used to add a cheesy or nutty flavour to foods. Both types of yeast are rich in biotin, though.
Yeast generally provides between 10 and 21mcg of biotin per 2-tablespoon serving. Whether you’re a fan of homemade bread or are thinking of trying your hand at making French croissants, increasing your daily intake of vitamin B7 with yeast is both easy and delightful.
Biotin is also found in mushrooms. In fact, biotin helps mushrooms develop their defence mechanism against predators and parasites. The amount of biotin present in mushrooms varies depending on the type of mushrooms. For example, while shiitake mushrooms provide a whopping 36.6mcg of biotin per 100g edible serving, winter mushrooms only provide 10.6mcg per 100g serving.
Why not try preparing mushrooms in a saute or slicing them into a spinach salad? Eating raw mushrooms is even better to avoid any biotin loss during heat preparation.
Start Eating These Vitamin B7 Foods Today
With loads of benefits for your health, biotin is undoubtedly a greatly beneficial nutrient. Adding these foods to your diet will help ensure you’re getting enough vitamin B7. With plenty of biotin food sources to choose from and an even larger number of recipes to try, eating healthily has just got a lot easier.