Foods high in Vitamina B7 (biotina)
Vitamina B hidrosoluble para la síntesis de ácidos grasos y el metabolismo energético. Ampliamente presente en los alimentos — la deficiencia es poco frecuente.
Acerca de Vitamina B7 (biotina)
Biotin, vitamin B7, helps the enzymes that break down fat, carbohydrate and protein, and is involved in making glucose and fatty acids.
Liver, egg yolk, nuts, seeds and pulses are good sources, and bacteria in the gut make some too. The UK label reference intake is 50 µg a day.
Deficiency is rare. Raw egg white contains avidin, a protein that binds biotin, so eating a lot of raw egg white over a long period can cause it; cooking the egg stops avidin working. High-dose biotin supplements can distort some blood test results, including thyroid tests, so tell your doctor if you take them.
Alimentos ricos en vitamina b7 (biotina) — liver, liver, yeast, y más
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Cantidades en UG.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Liver, chicken, raw 228,26µg por 100 gramos
- Liver, chicken, fried in corn oil 127,81µg por 100 gramos
- Yeast, dried 118,34µg por 100 gramos
- Yeast, bakers, compressed 113,21µg por 100 gramos
- Giblets, chicken, boiled 83,33µg por 100 gramos
- Kidney, pig, fried 63,86µg por 100 gramos
- Kidney, ox, stewed 57,25µg por 100 gramos
- Pangasius, flesh only, raw 51,22µg por 100 gramos
- Plaice, flesh only, raw 46,97µg por 100 gramos
- Pangasius, flesh only, poached 45,98µg por 100 gramos
- Pangasius, flesh only, baked 45,87µg por 100 gramos
- Plaice, flesh only, steamed 42,2µg por 100 gramos
Preguntas frecuentes sobre Vitamina B7 (biotina)
- How much biotin do I need?
- The UK label reference intake is 50 µg a day.
- What foods are high in biotin?
- Liver, egg yolk, nuts, seeds and pulses.
- Does biotin help hair and nails?
- The evidence only supports a benefit in people who are deficient, which is rare.
- Can biotin affect blood tests?
- Yes. High-dose biotin supplements can distort the results of some blood tests, including thyroid tests. Tell your doctor if you take them.