Biotin, also known as vitamin H or B7, is a vitamin of the B complex that is not synthesized by the body and, therefore, is essential for its consumption through food.
This vitamin is widely distributed in foods, as for example: in the organs of animals such as the liver and the kidneys, as well as in the yema of huevo and in the whole grain cereals.
Biotin plays important roles in the body, such as preventing hair loss, maintaining skin, eye, nail and nervous system health, as well as favoring the absorption of other vitamins in the intestine.
See the benefits of biotin for hair.
Biotin amount in food
The table below indicates the foods richest in biotin and quantity that contain this micronutrient:
|Food (100 g)||Biotin amount|
|1. Cacahuates / Maní||101.4 μg|
|2. Avelanas||75 μg|
|3. Wheat salvage||44.4 μg|
|4. Almonds||43.6 μg|
|5. Oat sage||35 μg|
|6. Chopped nuness||18.3 μg|
|7. Huevo cocido||16.5 μg|
|8. Marañón / Merey / Anacardo||13.7 μg|
|9. Cooked Hongos||8.5 μg|
|10. Wholemeal bread||6.1 μg|
|11. Cooked chard||6.0 μg|
|12. Cooked salmon||5.0 μg|
|13. Zanahoria cruda||5.0 μg|
|14. Camote / Potato||4.3 μg|
|15. Fresh tomatoes||4.0 μg|
|16. Queso mozzarella||3.9 μg|
|17. Cooked onion||3.8 μg|
|18. Avocado / Palta||3.6 μg|
|19. Yogurt||3.0 μg|
|20. Banana||2.6 μg|
In addition to being present in foods, this vitamin can also be produced by bacteria in the intestinal flora, however, without knowing its bioavailability, making it difficult to define the recommendations for biotin intake.
The recommended amount of biotin varies according to sex and age, as shown below:
Babies from 0 to 6 months: 5 mcg;
Babies from 7 months to 12 months: 6 mcg;
Children from 1 to 3 years old: 8 mcg;
Children from 4 to 8 years: 12 mcg;
Children from 9 to 13 years: 20 mcg;
teenagers: 25 mcg;
Adults: 30 mcg;
Embarrassed women: 30 mcg;
Women who breastfeed: 35 mcg.
With a varied and balanced diet, it is possible to obtain the recommended amounts of biotin naturally through food.
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