Vitamin H or Biotin Food Sources

Vitamin H or Biotin Food Sources


Vitamin H also was known as biotin is one of the complex vitamins of the vitamin B group. The main function of vitamin B is to help the body convert the carbohydrate (food) into glucose (fuel). This fuel is then used to produce energy.

Also known as B complex vitamins, these also help to regulate the metabolism of fats and protein. The biotin group of vitamins is essential for healthy liver, eyes, hair, and skin and helps in the functioning of the nervous system.

Vitamin H is needed by the body to metabolize amino acids, fats, carbohydrates and building blocks for protein. It is often recommended to strengthen nails and hair and hence is used in many hair and skin cosmetics.

Vitamin H or Biotin Food Sources 

Generally, animal sources have been found to be much higher in biotin or vitamin H content especially, fish, dairy, egg, and meat. Here are some of the major vitamin H food sources.

1.Vitamin H Animal Food Sources

  • The liver is the richest source of biotin and contains around 27 to 35 micrograms of it, which is almost 90 to 117% of the daily requirement of vitamin H for an adult body.
  • One large cooked egg contains around 13 to 25 grams biotin most of which are present in the yolk.
  • Cheddar cheese is also a good source of vitamin H and contains around 4 grams of biotin in 1 ounce.
  • Pork provides 2 to 4 grams biotin per ounce.
  • Halibut

However, all these foods also are high in cholesterol. So if you want to increase your vitamin H intake but still want to stick to low cholesterol option you can try introducing salmon in your diet that contains 4 to 5 micrograms biotin for 3 ounces. Adding vitamin H food sources from plants is also a good option.

2. Vitamin H Plant Food Sources

According to a study conducted in 2004, whole grain products such as 1 slice of whole wheat bread provides around 6 micrograms of biotin, which is 20% of the overall requirement.

On the other hand, oatmeal, which is touted as one of the most nutritious produce, do not carry an adequate amount of vitamin H. Other plant products known to contain an adequate amount of biotin include:

  • Avocado -2 to 6 micrograms per fruit
  • Raspberries- 2 micrograms in 1 cup
  • Cauliflower-4 micrograms in 1 cup

Other vitamin H rich foods include Pecans, Walnuts, Peanuts, Mushrooms, Swiss chard, Carrots, Strawberries, and Almonds.

3. Vitamin H from Intestinal Bacteria

It is known to be water-soluble and hence the body never stores it although it is required for metabolizing the food into energy. Scientists claim that the bacterial group in the intestine prepares some amount of vitamin H but the exact amount absorbed by the body is not yet known.

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