Most people know biotin as the nutrient that benefits the hair, skin, and nails, and they aren’t wrong. There are many biotin gummies, pills, and other supplements that promise hair growth and youthful skin. If you don’t want to spend your savings on a nutrient that you can easily obtain via your diet, then clicked on the right article. We aim to highlight some of the best plant-based sources of biotin, so that you can have healthier locks, but also better digestion and gene communication.
What Is Biotin?
Biotin is a water-soluble vitamin, meaning the body cannot store this nutrient. A person must obtain biotin, or vitamin B7, via their diet in food or supplement form. The gut can create some biotin, but researchers don’t know how much of it the body can absorb. It is present in many foods, both animal-based and plant-based, so there is no shortage of this nutrient in food. According to nutritional data, the daily value (DV) of biotin is 30 micrograms (mcg). Below, you’ll find out some of the best plant-based sources of biotin.
Legumes are high in fiber, several micronutrients, protein, and happen to be very rich in biotin. Specifically, peanuts and soybeans are the two legumes that exhibit the most biotin. One study found that a 3/4-cup serving of whole soybeans provided 64% (19.3 mcg) of the DV of biotin. The nutritional data for peanuts states that a one-ounce serving of roasted peanuts offers 17% (5 mcg) of the DV of biotin.
Nutritional yeast packs a healthy biotin punch when it comes to vegan sources of this nutrient. It exhibits a cheesy flavor that goes great in homemade vegan cheese, sauces, or dressings. Two tablespoons of nutritional yeast contains up to 69% (21 mcg) of the DV of biotin. It also contains lots of protein, B-vitamins, and various trace minerals.
Best known for their monounsaturated fatty acids, avocados are also rich in magnesium, potassium, and biotin. One medium avocado contains about 6% (1.85 mcg) of the DV of biotin. You can enjoy avocados raw, mashed on toast or guacamole, chopped in salsas, or sliced/chopped in salads.
If you’re nuts about nuts, you can continue eating almonds. Not only are they rich in heart-healthy monounsaturated fats, but they also contain lots of fiber, vitamin E, and biotin. A 2016 systematic review found that eating one ounce of nuts per day helped reduce the risk of stroke, heart disease, and cancer. A 1/4-cup serving of roasted almond delivers 5% (1.5%) of the DV of biotin.
Because mushrooms have a high biotin content, they are actually protected from parasites and predators in the wild. According to nutritional data, 120 grams (about 20 caps) of canned button mushrooms contains 10% (2.6 mcg) of the DV of biotin. One cup of freshly chopped button mushrooms contains 19% (5.6 mcg) of the DV of biotin. Keep in mind that fresh is always best, as fresh mushrooms contain other micronutrients that canned varieties may not have, due to processing and preservatives.
Broccoli is a superfood, so it isn’t a surprise that it is on the list of foods that contain biotin. A 1/2-cup serving of raw broccoli contains 1% (0.4 mcg) of the DV of biotin. In addition to biotin, broccoli also contains fiber, calcium, protein, and vitamins A and C. Enjoy broccoli raw, steamed, roasted, stir-fried, or blended into soups.
Sweet potatoes are known for their carotenoid antioxidants, which help benefit the immune system and eye health. They are also rich in biotin, with some dietitians claiming they are some of the best vegan sources of this nutrient. A 1/2-cup serving of cooked sweet potatoes contains 8% (2.4 mcg) of the DV of biotin.