Dietary Sources of Biotin

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In addition to being essential for cell growth, biotin provides energy and has a direct effect on the look of your hair and more importantly, the basic functions of your nervous system.

Here are some simple habits to adopt to increase the your biotin intake:

-Add nuts (almonds, peanuts or cashews) to your favorite low fat yogurt.

-Spread wheat germ over your favorite salad, add some to your regular breakfast cereal.

-Have one cup of non-fat milk per day.

-When having yogurt, breakfast cereal or ice cream, add a sliced banana.

-If you like fish, opt for salmon and haddock as they are particularly rich in Biotin.

-Always keep edamame in your fridge and steam some for a healthy afternoon snack.

-Choose tomato sauce versus cream sauce over your favorite pasta.

-Liver and egg yolks are rich sources of Biotin as well.

Dietary sources of Biotin:

FOOD Biotin (mcg)

Peanuts, 1/2 cup: 73

Filberts, 1/2 cup: 51

Almonds, 1/2 cup:34

Peanut butter, 2 Tbs: 32

Wheat Germ (2 Tbs): 12

Soy protein isolate, 1 oz: 8.5

Egg, 1 large cooked: 8.1

Cashews, 1/2 cup: 8.9

Low fat yogurt, 1 cup: 7.4

Whole Wheat bread, 1 sl.:6.0

Haddock, 3.5 oz cooked: 6.0

Sweet potatoes, canned, 1/2 cup: 5.5

Swiss chard, cooked, 1/2 cup: 5.3

Salmon, 3.5 oz cooked: 5.0

Nonfat milk, 1 cup: 4.9

Tomato sauce, 1/2 cup: 4.7

Carrots, 1/2 cup, cooked: 3.9

Avocado, half: 3.6

Carrot, 7.5" raw: 3.6

Papaya cubes, 1 cup: 3.1

Banana, one: 3.1

Pork, 3.5 oz cooked: 3.0

Tuna, 3.5 oz canned: 3.0

There you have it! So easy to be healthy... while eating delicious foods!

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