Biotin is readily available in the food supply.
There are many healthy foods that contain biotin. In fact, a varied,
balanced diet will generally contain a sufficient amount of the
vitamin for most people. However, the processing of foods destroys
some of the biotin content of food. Foods that go through less processing,
will generally retain higher levels of vitamin H.
Additionally, bacteria create small quantities
of biotin in the intestines, which can then be used by the body
to help meet the body's daily needs.
To make sure that you are getting enough biotin
in your diet, be sure to consume a variety of the following foods
that contain vitamin H.
Meat Sources: Organ meats, such as liver and
kidney, are some of the best sources of biotin. Poultry, such as
chicken, also contain some of the vitamin.
Seafood Sources: Fish and seafood, including
clams, mackerel, salmon, tuna, and oysters.
Nut, Bean and Legume Sources: Nuts, including
almonds, cashews, peanuts, peanut butter, and walnuts are all good
sources of biotin. Also, beans and legumes, including lentils and
Whole Grain Sources: Whole grains, like brown
rice, bulgur wheat, barley, oat bran, and oatmeal, and products
made from grains, contain vitamin H.
Vegetable Sources: Mushrooms are a good source
of biotin. Cauliflower also contains some.
Fruit Sources: Bananas are one of the few fruits
that contain significant quantities of the vitamin.
Dairy Sources: Dairy foods, such as milk, cheese,
and eggs are all good sources. However, raw egg whites contain a
protein that creates a strong bond with biotin that can prevent
it from being absorbed by the intestines. Cooking eggs inactivates