15 Amazing Health Benefits of Vitamin H (Biotin)
Biotin, also known as vitamin H or coenzyme R, is a part of the B complex vitamins. It is necessary for the metabolism of carbohydrates, fats and proteins. This water-soluble vitamin is found in foods like eggs, nuts, and legumes, and is also available in supplement form. (1)
While biotin is necessary for healthy hair, skin, and nails, it also has other important functions. For example, biotin helps the body metabolize fats and proteins, and it plays a role in nerve function. Getting enough biotin is important for overall health, but it’s especially important for women who are pregnant or breastfeeding. A lack of biotin can lead to birth defects, so it’s important to get enough of this nutrient during pregnancy.
15 Foods High in Vitamin H (Biotin) and Why You Need It
Biotin can be found in many food sources, such as eggs, milk, nuts, and legumes. Whole grains and fortified cereals are also good sources of biotin. The recommended daily intake of biotin is 30 micrograms for adults.
- Eggs
- Avocado
- Cauliflower
- Nuts
- Liver
- Broccoli
- Sweet potatoes
- Legume
- Yeast
- Walnut
- Milk
- Raspberry
- Bananas
- Carrots
- Whole grain