Biotin is a B vitamin. It is also called vitamin B7 (and even vitamin H) and is one of the B complex vitamins that convert food into energy. Having healthy amounts of biotin is associated with having glossy hair, glowing skin, and sturdy nails.
Here are top 10 biotin rich foods which you should consume in your diet.
A half-cup of cooked sweet potato contains approximately 2.4 mcg of biotin.
One cup of raw cauliflower provides up to up to 4 mcg of biotin.
Cheese provides 0.4 mcg of biotin per ounce.
Avocado contains between 2 to 6 mcg of biotin
One medium size banana contains 1.18 mcg of biotin.
A quarter-cup of roasted almonds containing 1.5 mcg.
Half a cup of boiled spinach contains 0.5 mcg of biotin.
A cup of 2 percent milk has 0.3 mcg.
Half a cup of fresh broccoli contains 0.4 mcg of biotin.
One whole cooked egg contains 10 mcg of biotin.
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