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What food contains biotin?


Biotin, the enchanting beauty nutrient, holds the key to a world of metabolic wonders within our bodies. Known as vitamin B7 or vitamin H, this captivating compound dances through our system, igniting vital processes.

 Like a shimmering star, it dissolves effortlessly in water, never resting but always seeking nourishment. Its spellbinding influence weaves through the intricate tapestry of carbohydrate, protein, and fat metabolism, revealing its true magic. A guardian of allure, biotin unveils the secret to radiant skin, luscious hair, and dazzling nails, casting a captivating spell on our very essence of beauty.

Unlock the secrets to radiant health with the power of biotin-rich foods! Discover a world of culinary delights that nourish your body and ignite your senses. Delight in the vibrant crunch of almonds, the luscious sweetness of strawberries, and the creamy perfection of avocados. Indulge in the tantalizing flavors of eggs, salmon, and Swiss chard. 

Let the exotic charm of sweet potatoes and sunflower seeds captivate your taste buds. With these delectable choices, you’ll embark on a gastronomic adventure that not only satisfies your cravings but also pampers your body with the essential biotin it craves. Elevate your well-being and embrace the allure of biotin-rich foods today!

  1. Egg yolks: Unlock the golden secret to lustrous locks! Nestled within every creamy yolk lies the radiant power of biotin. With just one indulgent embrace of a large egg, your mane will be blessed with 10-20 micrograms (mcg) of this beauty elixir. Let your hair shine from within, embrace the egglicious allure!
  2. Liver: Unlock the extraordinary power of nature’s hidden gem: organ meats! Delight your taste buds and nourish your body with luscious liver, brimming with nutrients. Just a savory 3-ounce serving of delectably cooked beef liver grants you a generous 30 mcg of biotin, nature’s beauty secret for radiant health and vitality.
  3. Nuts and seeds: Unlock the radiant power of nature’s treasure trove with a handful of almonds, peanuts, walnuts, or sunflower seeds. These delightful gems not only tantalize your taste buds but also shower you with the beauty-enhancing benefits of biotin. Just one ounce of almonds unveils a captivating 1.5 mcg of this nourishing elixir.
  4. Salmon and other fatty fish: Indulge in the delightful oceanic goodness of salmon and trout, brimming with omega-3 fatty acids and a touch of biotin. Just a mere 3-ounce portion of succulent cooked salmon offers you a generous 5 mcg of this beauty-boosting nutrient. Treat your taste sensations while also nourishing your skin, hair, and nails!
  5. Avocado: Indulge in the exquisite taste of avocados, the green jewels of nature, while treating your body to a beauty boost! Within a single medium-sized avocado lies the key to radiant hair, glowing skin, and strong nails—a generous serving of 2-6 mcg of biotin. Savor the delicious benefits today!
  6. Sweet potatoes: Discover the vibrant jewel of nutrition and versatility that is the sweet potato! This luscious vegetable not only tantalizes your taste buds, but also nourishes your body with the divine gift of biotin. Within a medium-sized sweet potato, behold the enchanting presence of 2.4 mcg of this radiant beauty booster.
  7. Dairy products: Discover the biotin bonanza in dairy delights like milk, cheese, and yogurt! Indulge in a creamy cup of milk and unlock a delightful 0.3 mcg of biotin. Let these luscious treats nourish your body with their tasty goodness while promoting your hair, skin, and nail health. Embrace the dairy-powered beauty within!
  8. Mushrooms: Unlock the hidden secret of mushrooms! From the majestic shiitake to the robust portobello, these culinary wonders are nature’s biotin-rich treasures. Delight your taste buds with a tantalizing cup of sliced shiitake mushrooms, generously serving you with a splendid 5 mcg of radiant biotin. Savor the power of nature in every delicious bite!
  9. Spinach: Spinach, the leafy green superhero, packs a punch of beauty vitamin biotin! Just one cup of cooked spinach contains a dazzling 7 micrograms of biotin. So grab your fork and get ready to glow with every delicious bite of this nutrient-packed powerhouse!
  10. Cauliflower: Cauliflower, the chameleon of vegetables, is a true beauty with a secret: it’s packed with biotin, the ultimate nutrient for your luscious locks. Just one cup of cooked cauliflower offers a tantalizing 0.2 mcg of this hair-loving powerhouse. Embrace this versatile veggie and let your strands shine!
  11. Whole grains: Indulge in the wholesome allure of whole grains like oats, wheat germ, and brown rice, for they hold within them a precious secret: a touch of biotin. With each luscious cup of cooked oats, you savor a delicate offering of 0.2 mcg of this captivating beauty elixir. Nourish your inner radiance with nature’s delicious grace. 
  12. Legumes: Discover the secret to a protein-packed powerhouse with a touch of beauty! Dive into a delectable half-cup of cooked lentils and unlock a delicious dose of biotin, the radiant nutrient. Delight in the goodness as you savor every spoonful, nourishing your body from within and unveiling your inner glow!
  13. Bananas: Indulge in the delicious allure of bananas, nature’s enticing creation! These golden treasures, brimming with flavor, hold within them the secret to radiant beauty. Each succulent bite rewards you with a hint of biotin’s magic, nourishing your inner glow. Savor the tantalizing experience as 0.2 mcg of pure allure awaits in every medium-sized wonder.
  14. Meat and poultry: Enjoy the delicious world of meats, including tender chicken and flavorful beef, as they are not only a treat for your taste senses but also a source of inner beauty.  A mere 3-ounce portion of tender, cooked chicken breast unveils a generous 2 micrograms of the alluring biotin, nurturing your radiant allure from within.
  15. Berries: Indulge in the luscious world of berries, where nature’s charm meets nutritional wonders! Discover the delightful sweetness of strawberries and raspberries, bursting with vibrant flavors and a secret beauty booster: biotin. Just one cup of these captivating fruits lavishes you with approximately 0.2 units of this fabulous nutrient. Savor their alluring taste while nourishing your inner radiance!



Paul Petersen