Updated on 15 july 2025
One of the secret ingredients behind glowing skin, shiny hair and strong nails is Biotin, also known as Vitamin B7. This powerhouse B-vitamin supports not just your skin health but also your body’s inner functioning. It helps convert food into energy and keeps your metabolism in top form. While biotin deficiency is rare, adding biotin-rich foods to your daily diet can help you maintain peak health and appearance.
This blog dives into the top natural sources of Vitamin B7 and how you can easily incorporate them into your meals.
What is biotin?
Biotin is a water-soluble B vitamin (B7), serving as a coenzyme in metabolising proteins, fats and carbohydrates. It also supports cell signalling, gene regulation and overall metabolic health. Though deficiency is rare, insufficient intake can lead to thinning hair, fragile nails and skin-related issues.
Foods rich in vitamin B7 (Biotin)
Here’s a list of vitamin B7 sources and why they are so beneficial to your well-being.
Beef liver ranks high on the vitamin B7 foods list. It has a ton of vitamin B7, which is like a magic ingredient for your health. Think of it as a shot of all the essential nutrients; like a natural multivitamin. This nutritional powerhouse is an excellent option for keeping your health in peak condition, as it may improve your energy levels and help your skin glow.
In addition to being delicious, eggs are a great source of biotin or vitamin B7. Biotin present in eggs becomes extremely easy for your body to absorb when cooked. Your hair and skin benefit significantly from this vitamin.
With its omega-3 fatty acids, salmon is not only heart-healthy but it also provides vitamin B7. Your body benefits significantly, as it promotes and maintains mental acuity, enhances physical well-being and leads to healthy skin.
Rich and creamy avocados are among the many foods that have biotin. Their deliciousness matches their high biotin content, which makes your hair and nails stronger and glossy. Not just that, but biotin in avocados also makes your skin appear brighter. You can enjoy an avocado by itself, or add it to a salad.
Pork features on the list of foods high in biotin. An excellent source of the unique vitamin B7, or biotin, is lean pork. Your body benefits from this vitamin in various ways, including maintaining healthy skin, hair and nails. It provides you with energy and keeps you strong. Thus, when you eat pork, you provide your body with more protein and biotin.
Among biotin food sources, you can include sweet potatoes in your daily diet. They come loaded with biotin, a vitamin-like substance that gives your skin and hair a radiant sheen.
Those looking for vitamin B7 foods, vegetarian options can easily opt for nuts and seeds. Nuts such as almonds and seeds such as sunflower seeds are not only crunchy and tasty but also healthy. So, if you are craving something to eat, pick yourself a handful of these naturally healthy snacks and get your daily dose of vitamin B7-rich foods.
Tips for increasing vitamin B7 (biotin) intake
Here are a few food sources and habits through which you can naturally increase biotin intake:
- Cook egg yolks to deactivate avidin; raw whites can inhibit biotin absorption.
- Include avocado, nuts and seeds in your everyday munching routine.
- Use whole grains, mushrooms and sweet potatoes as regular staples.
- Consider nutritional yeast sprinkled on popcorn, pasta, or vegetables.
- Maintain a balanced eating pattern to support consistent intake
Conclusion
Including foods that contain biotin in your diet is beneficial for your health and appearance. Each of these alternatives adds a distinct flair to your dietary choices, from the nutrient-dense richness of lean pork to the year-round delight of sweet potatoes and the crunchy appeal of nuts and seeds. In addition to providing your body with much-needed vitamin B7, eating these foods can help you maintain healthy, vibrant skin, strong nails and lustrous hair.
And while you plan to include biotin-rich foods in your diet, make sure you also check out the right health insurance plans to protect your personal health needs, as well as family health insurance options that safeguard the well-being of your loved ones. Just as good nutrition strengthens your body from within, comprehensive insurance coverage provides the security and support you need for a healthy, worry-free future.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.