Vitamin B₇ content in food products

Vitamin B₇ content in food products

Biotin, also known as vitamin B₇, is a water-soluble vitamin that plays a vital role in metabolism, specifically in the metabolism of fats, carbohydrates, and proteins. It also contributes to the health of the skin, hair, and nails. Here are some of the best food sources of biotin along with their content per serving:

1. Egg Yolks: Egg yolks are one of the richest sources of biotin. One large egg yolk contains approximately 10 to 15 micrograms of biotin.
2. Nuts (Almonds, Walnuts, Peanuts): Various nuts are good sources of biotin. For example, a quarter-cup serving of almonds provides around 1.5 to 6 micrograms of biotin, while the same serving of walnuts offers approximately 5 micrograms, and peanuts contain about 5 to 7 micrograms.
3. Sunflower Seeds: Sunflower seeds are a nutritious snack that contains biotin. A quarter-cup serving of sunflower seeds provides approximately 2.6 to 7.5 micrograms of biotin.
4. Sweet Potatoes: Sweet potatoes are a root vegetable that contains biotin. One medium-sized sweet potato provides around 2.4 micrograms of biotin.
5. Spinach: Spinach is a leafy green vegetable that is a source of biotin. One cup of cooked spinach contains about 6 micrograms of biotin.
6. Salmon: Salmon is a fatty fish that is rich in biotin. A 3-ounce serving of cooked salmon can supply around 5 micrograms of biotin.
7. Avocado: Avocado is a creamy fruit that is a good source of biotin. One whole avocado contains approximately 2 to 6 micrograms of biotin.
8. Whole Grains: Whole grains, such as oats and wheat bran, are good sources of biotin. The exact amount of biotin in whole grains can vary, but they contribute to daily intake of the vitamin.
9. Dairy Products: Dairy products like milk and cheese also contain biotin. One cup of cow’s milk provides about 0.2 micrograms of biotin.
10. Pork: Pork is a meat source of biotin. A 3-ounce serving of cooked pork provides approximately 3 micrograms of biotin.

Incorporating these biotin-rich foods into your diet can help ensure you obtain an adequate amount of this important nutrient to support various bodily functions, especially related to metabolism and the health of your skin, hair, and nails.