Biotin, popularly known as vitamin H or vitamin B7, falls into B complex vitamins. Your skin requires it as well as your body to function properly. You will end up with brittle nails and hair if you do not get enough biotin.
Vegans have a difficult time satisfying their biotin needs since it is usually found in meat. In this post, we’re going to tell you some healthy biotin-rich food for vegans.
Now, biotin deficiency is relatively uncommon. Most food items, such as eggs, salmon, and meat, contain biotin. In vegans, however, getting biotin from an appropriate source is a bit more difficult. According to some studies, there is no proper recommendation of how much biotin should be consumed daily. The recommended daily intake for adults and pregnant women is 30 mcg. Breastfeeding women may need up to 35 mcg.
Let’s begin with the few vegan foods that are rich in biotin:
Table of Contents
Almonds
Almonds are a great source of protein and biotin. There are many ways to eat almonds. You can either consume it directly or with your salads and even as almond butter or milk.
Biotin – 14.7 mcg
Banana
The banana is known as one of nature’s most powerful foods. You should eat at least one banana every day. Your body will remain adequately supplied with biotin. You can eat it raw or mix it with other cereals and vegetables.
Biotin – 3 mcg
Carrots
Carrots contain an excellent amount of biotin. On the plus side, they also work quite well for dry skin. The beta carotene in carrots prevents wrinkles and keeps your hair in a good condition. In addition to improving blood circulation, carrots also add radiance to your skin.
Biotin – 6.1 mcg
Tomatoes
Another reason to eat tomatoes. This bright vegetable is a good powerhouse of biotin. You can either cut it into slices or eat it with other vegetables. You can even consume tomato puree to increase your intake of biotin.
Biotin – 7.2 mcg
Sweet Potato
Root vegetables like this one are known for their benefits to skin, hair, and nails. Besides biotin, it also contains skin-friendly vitamins and minerals, such as vitamin C, copper, and dietary fiber.
Biotin – 8.6 mcg
Oats
A good breakfast food is oats which also works as an energy booster. The majority of us are not aware that oats are also good for hair and nails. Additionally, they contain a large amount of biotin. Your hair and nails will both benefit from the correct amount of biotin.
Biotin – 7.8 mcg
Peanuts
Nuts are incredibly healthy. Biotin is another important nutrient that they provide. A handful of peanuts contains as much vitamin A as 26 mcg. You can also consume peanuts in different forms, as they are among the most versatile foods.
Biotin – 14.7 mcg
Onions
Do you know that your one of the most commonly available vegetable is rich in biotin content? The onion adds flavor and texture to vegetables and dishes. A raw onion contains the highest level of biotin. When it is cooked, it loses its biotin-containing properties so the best is to eat it raw – toss it in your salads.
Biotin – 8 mcg
Avocados
Avocados are extremely nutritious, and they are also a good source of potassium. You can get a lot of essential fatty acids from them, which are quite good for your heart. For vegans, avocados are a tasty food, and eating avocados regularly also aids digestion.
Biotin – 2 – 6 mcg
Cauliflower
Another excellent source of biotin is cauliflower. However, this is a water-soluble vitamin. This means you can use cauliflower as a biotin source only if you consume it raw; the cooked version of cauliflower does not contain much biotin.
Biotin – 4 mcg
Grapefruit
Grapefruit is a tropical citrus fruit rich in nutrients and vitamins. Grapefruits are rich in antioxidants, nutrients, and fiber. In addition to their ability to reduce weight, they are also known for reducing heart disease. At the same time, they also contain high levels of biotin.
Biotin – 1.3 mcg
Strawberries
Strawberries are high in biotin, which promotes healthy skin and nails. Additionally, they contain vitamin K, which is necessary for bone health.
Biotin – 1.6 mcg
Walnuts
Walnuts are another excellent source of biotin. The fat in walnuts is one of the essential fats your body requires. It contributes to the skin’s radiance and helps keep the skin moisturized.
Biotin – 5.7 mcg
Watermelon
A watermelon’s high water content keeps your nails and skin healthy. Additionally, watermelon is rich in vitamin B7. You will see your skin and nails at their best during the summer when you eat watermelons.
Biotin – 1.5 mcg
Mushrooms
Mushrooms are great for those who need biotin. The best way to consume mushrooms is raw. Simply slice the mushrooms thinly and eat them with salads or cereals. You can bake, stuff or sauté them. A mushroom’s efficacy will be reduced if you overcook it.
Biotin – Differs in every mushroom breed. 5.6 mcg in a fresh button mushroom
So there you have it, the primary food sources of biotin for vegans. We hope you make the most of these biotin-rich foods for the vegan community.
