Updated: 01-05-2025
Vitamin H, also known as biotin, is one of the complex vitamins of the vitamin B group.
Let us know more about the Highest Biotin Foods.
The main function of vitamin B is to help the body convert carbohydrates (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 metabolise 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.
Highest Biotin Foods
Generally, animal sources have been found to be much higher in biotin, or vitamin H, content, especially fish, dairy, eggs, 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.
- This is almost 90 to 117% of the daily requirement of vitamin B7 for an adult body.
- One large cooked egg contains around 13 to 25 grams of biotin.
- Most of which is present in the yolk.
- Cheddar cheese is also a good source of vitamin B7 and contains around 4 grams of biotin in 1 ounce.
- Pork provides 2 to 4 grams of biotin per ounce.
- Halibut
However, all these foods are also high in cholesterol.
So if you want to increase your vitamin H intake but still want to stick to a low-cholesterol option,.
You can try introducing salmon in your diet, which contains 4 to 5 micrograms of 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 provide 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 foods, does not carry an adequate amount of vitamin B6.
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 metabolising 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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