Biotin, also known as vitamin B7 or vitamin H, plays a crucial role in maintaining healthy skin, hair, nails, and metabolism.
For those following a vegan diet, it’s important to ensure an adequate intake of biotin from plant-based sources since many animal-based products are rich in this essential nutrient.
Thankfully, numerous vegan foods are naturally rich in biotin, making it easy to meet your daily needs.
This article delves into vegan foods rich in biotin, providing you how you can incorporate these nutrients into your daily meals and tips to maximize your biotin intake.
What Is Biotin?
Biotin is a water-soluble B-vitamin that helps the body convert food into energy. It is essential for the metabolism of fats, carbohydrates, and proteins.
Additionally, biotin supports the health of your hair, skin, and nails, making it a popular supplement for those looking to improve their appearance.
While biotin deficiency is rare, maintaining adequate levels through diet is crucial, especially for vegans who might have fewer biotin-rich options compared to non-vegans.
How Much Do You Need?
According to National Institutes of Health, the Adequate Intake (AI) of biotin are:
- Infants and Children: 5-20 mcg per day depending on the age
- Adolescents:25 mcg per day
- Adults: 30 mcg per day
- Pregnant Women: 30 mcg per day
- Breastfeeding Women: 35 mcg per day
Biotin-Rich Foods Vegan
Here are some vegan sources of biotin to include in your diet.
1. Nutritional Yeast
Nutritional yeast is a popular ingredient in vegan diets made from deactivated yeast, often used to add a cheesy flavor to dishes. It is also a significant source of biotin.
Just two tablespoons can provide up to 21 micrograms (mcg) of biotin, which is 70% of the daily value. It’s also rich in B-vitamins, including B12, which is essential for vegans.
Nutritional Yeast can be used as seasoning, mixed into sauces and salad dressings, smoothies or just blended with cashews, garlic and lemon juice to create a vegan cheese spread.
2. Legumes
Legumes like soybeans and peanuts being excellent sources of plant based protein, also offer good amount of biotin.
Soybeans contain around 19 mcg of biotin per 100 grams, contributing 64% of the Daily Value.
They are also a complete protein source, providing all essential amino acids.
While 30-gram serving of roasted peanuts provide 5.25 mcg of biotin, providing 18% of the daily value, which is quite substantial.
You can enjoy steamed edamame as a snack, make a tofu scramble with vegetables, use tempeh in stir fries or replace dairy milk with soy milk in cereals, smoothies and baking.
Eat roasted or boiled peanuts as a quick snack, spread peanut butter on toast, include chopped peanuts in salads or baked goods.
3. Nuts and Seeds
Sunflower seeds are small but mighty seeds packed with nutrients and health benefits.
A quarter-cup of sunflower seeds gives you 2.6 mcg of biotin, providing 9% of the Daily Value.
And a quarter-cup of almonds provide 1.5 mcg of biotin, which is 5% of the Daily Value.
Almonds and sunflower seeds are also a good source of vitamin E, magnesium, and healthy fats.
They can be eaten raw, roasted or soaked overnight for enhanced digestion and absorption of nutrients.
4. Mushrooms
Mushrooms, particularly canned mushrooms, are packed with a variety of B vitamins, including biotin.
60 grams of canned mushrooms provide about 1.3 mcg of biotin or 4.3% of the daily value. Not just rich in biotin, mushrooms are also a great source of vitamin D.
Mushrooms can be sautéed, stir-fried, added into salads, soups and stews, or make stuffed mushrooms with cheese, herbs, and breadcrumbs.
5. Sweet Potatoes
Sweet potatoes are a nutritious and versatile root vegetable, rich in vitamins, minerals, and antioxidants.
100 grams of cooked sweet potatoes contain 1.5 mcg of biotin, providing 5% of the Daily Value.
You can eat them baked, fried, boiled and mashed or simply make comfortable soup of sweet potatoes blended with vegetable broth and spices.
6. Avocado
Avocados are a nutrient-dense fruit known for their creamy texture and health benefits.
100-gram serving of avocado provides 1 mcg of biotin, contributing 3.3% of the Daily Value.
The exact biotin content may vary slightly depending on the ripeness and size of the avocado.
Add Avocados to smoothies, salads, spead mashed avocados over toast with a sprinkle of salt and pepper or mash avocados into guacamole for a delicious dip.
7. Spinach
Spinach is a leafy green vegetable that is highly nutritious.
Half a cup (115 grams) of cooked spinach contains 0.5 mcg of biotin, providing 2% of the Daily Value.
Spinach is also rich in iron, calcium, and vitamins A, C, and K.
Use fresh spinach in salads, smoothies, sauté spinach with garlic and olive oil as a quick side dish or stir it into soups and stews.
8. Strawberries
Strawberries are rich in antioxidants, fiber, and vitamin C with ample amount of biotin
100 grams of fresh strawberries contain 1.5 mcg of biotin, contributing about 5% of the DV.
Eat strawberries fresh as a snack, add them to smoothies, slice them into salads, top your yogurt or cereal, blend into sauces, or use them as a natural sweetener in desserts.
9. Broccoli
Broccoli is a cruciferous vegetable known for its health benefits.
Just half a cup (45 grams) of fresh broccoli provides 0.4 mcg of biotin, contributing 1.3% of the Daily Value.
Broccoli is also rich in vitamins C and K, fiber, and various antioxidants.
You can use broccoli in stir-fries, soups and stews or you can have it steamed or roasted for a simple side dish.
10. Bananas
Bananas are a popular fruit enjoyed worldwide for their sweet taste, convenience, and nutritional benefits.
While they are best known for their high potassium content, bananas also contain small amounts of various vitamins and minerals, including biotin.
A half-cup of banana contains 0.2 mcg of biotin or 1% of the DV. This amount provides a small fraction of the recommended daily value for biotin.
You can add bananas into salads, smoothies, or slice and add them into morning cereal or oatmeal.
Tips for Maximizing Biotin Absorption
To ensure your body absorbs biotin effectively, here are some helpful tips:
- Eat a Balanced Diet: Make sure you’re eating a variety of whole plant-based foods to provide all the nutrients your body needs.
- Include Biotin-Rich Foods Regularly: Incorporate the biotin-rich vegan foods mentioned above into your meals regularly to maintain adequate biotin levels.
- Limit Raw Egg Whites: Raw egg whites contain a protein called avidin that can bind to biotin and prevent its absorption. While vegans don’t typically consume egg whites, it’s still good to be aware of this fact.
- Consider Biotin Supplements: If you’re concerned about getting enough biotin from food sources alone, you can consider taking a biotin supplement. However, it’s important to consult with a healthcare professional before starting any supplement regimen.
Final Thoughts
Getting enough biotin is essential for metabolism, blood sugar balance, and keeping hair and nails healthy—especially important for those on a vegan diet.
By including vegan biotin-rich foods like nuts, seeds, legumes, whole grains, vegetables, fruits, and nutritional yeast in your meals, you can enjoy the many health benefits this vital nutrient provides.
Be sure to include a variety of these biotin-rich vegan foods to meet your nutritional needs and support overall well-being.
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