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Top Vegan Sources of Biotin for Shiny Hair & More!

Biotin, also known as vitamin B7, is a nutrient often associated with healthy hair, skin, and nails.

While many associate biotin with animal products, vegans rejoice!

You can easily get your daily dose of this essential vitamin from delicious plant-based sources.

Chemical formula of Vitamin B7 (Biotin) with some red pills.
Chemical formula of biotin.

Why Biotin Matters

Biotin helps convert food into energy, supporting cell growth, and maintaining healthy metabolism.

Beyond its metabolic functions, biotin is renowned for maintaining the health of our hair, skin, and nails.

Biotin’s Beauty Benefits

  • Stronger Hair: Biotin helps build the protein keratin, a key component of hair. Deficiency can lead to hair thinning and breakage.
  • Radiant Skin: Biotin promotes healthy skin cell production, contributing to a youthful glow.
  • Healthy Nails: Biotin strengthens nails, preventing them from becoming brittle and breaking.
Women with healthy hair, skin, nails.
Biotin promotes healthy skin, hair, and nails.

Are you interested in improving your hair health? Check out The Potential of Bone Broth for Hair Growth.

Top Vegan Sources of Biotin

Contrary to popular belief, you don’t need to rely on animal products to meet your biotin requirements.

Mother Nature offers an array of plant-based foods brimming with this essential nutrient.

The recommended biotin intake is 30 micrograms per day for adults and adolescents aged 19 and older.

Below are some delicious vegan foods packed with biotin.

1. Nutritional Yeast

This golden flake is a vegan’s secret weapon.

Sprinkle it on popcorn, or pasta, or blend it into smoothies for a cheesy, nutty flavor boost with up to 21 micrograms of biotin per 2 tablespoons.

If you’re looking for a convenient way to increase your biotin intake, nutritional yeast is an excellent choice!

Its high biotin content and versatility make it a valuable addition to your diet.

A wooden bowl filled with nutritional yeast, an excellent vegan source of biotin
Nutritional yeast is an excellent source of biotin.

2. Legumes

Beans, lentils, peas, and peanuts are protein powerhouses, and offer a biotin bonus!

Half a cup of roasted peanuts packs 5 micrograms (17% of the Daily Value for adults).

Soybeans, a part of the legume family, are an excellent source of biotin.

A 3/4 cup serving of cooked whole soybeans contains 19.3 micrograms of biotin!

This is an impressive 64% of the Daily Value for adults.

Bowl of Soybeans, an excellent vegan source of biotin
Soybeans are an excellent vegan source of biotin.

3. Nuts and Seeds

Snacking on almonds, walnuts, sunflower seeds, and pumpkin seeds provides a satisfying crunch and a dose of biotin.

They’re not as high in biotin as other plant-based sources like soybeans and edamame.

However, nuts and seeds offer some biotin, especially sunflower seeds, peanuts, and almonds.

Various nuts and seeds
Nuts and seeds are a good source of biotin.

4. Mushrooms

These versatile fungi are not just delicious but also contain biotin.

While not the absolute highest source, mushrooms compare to vegan options like legumes and nuts.

Portobello mushrooms offer 2.6 micrograms per serving, and shiitake mushrooms provide 1.4 micrograms.

Portabella Mushrooms
Portabella Mushrooms

5. Sweet Potatoes

These vibrant veggies are rich in vitamins, minerals, and biotin!

A medium sweet potato boasts 2.4 micrograms of this essential nutrient.

Sweet potatoes in a potato sack
Sweet potatoes: A good source of biotin.

6. Fortified Foods

Many plant-based milks, cereals, and breads are fortified with biotin.

Fortified means that nutrients have been added to the food during processing.

This is done to increase the food’s nutritional value and improve public health

Fortified foods are convenient for individuals who follow a vegan diet or have difficulty meeting their daily needs through food.

Check the label for specific amounts.

A jar of almond milk next to a bowl of almonds
Plant-based milks are fortified with biotin.

While a varied vegan diet can provide enough biotin for most people, consider consulting a healthcare professional.

They can recommend personalized dietary guidance or supplements if needed.

Takeaways on Vegan Sources of Biotin

Embracing a vegan lifestyle doesn’t mean compromising on essential nutrients like biotin.

By incorporating diverse plant-based foods into your diet, you can ensure an ample supply of this vital vitamin.

Start exploring these nutrient-rich options to unlock the power of vegan biotin!

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Check out the Skin & Beauty Nutrition section of the blog for more!

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