Biotin, also called vitamin H, B7 or B8, can be found primarily in animal organs such as liver and kidneys, and in foods such as egg yolks, whole grains, and nuts.
This vitamin plays important roles in the body such as preventing hair loss, maintaining skin, blood and nervous system health, as well as promoting the absorption of the other B-complex vitamins in the gut.
The recommended daily allowance of biotin for healthy adults is 30 μg per day, which can be ingested through the biotin-rich foods shown in the table below.
|Food (100 g)||Amount of Biotin||Energy|
|Peanut||101.4 μg||577 calories|
|Hazelnut||75 μg||633 calories|
|Wheat bran||44.4 μg||310 calories|
|Almond||43.6 μg||640 calories|
|Oat bran||35 μg||246 calories|
|Chopped walnut||18.3 μg||705 calories|
|Boiled egg||16.5 μg||157.5 calories|
|Cashew nut||13.7 μg||556 calories|
|Cooked mushrooms||8.5 μg||18 calories|