Recognizing vegan sources of biotin may help you maintain a balanced diet while embracing a plant-based lifestyle. From almonds to avocados to seeds, this guide will introduce you to nutritious, plant-derived sources to incorporate into your diet.
Nutritious Vegan Sources of Biotin
Biotin, aka vitamin B7, is a water-soluble vitamin, part of the B-vitamin complex, essential for various bodily functions, including metabolism and the maintenance of hair, skin, and nails. Here’s a list of nutrient-rich (and delicious!) vegan sources of biotin:
1. Almonds
Almonds are a nutritious vegan-friendly biotin source. Including almonds in your diet offers a plant-based means to fulfill biotin needs. Snacking on these nuts provides a nutrient-rich addition to a balanced vegan lifestyle.
Almonds Biotin Content
According to the USDA National Nutrient Database, raw almonds contain 57 mcg (micrograms) of biotin per 100g.
2. Sweet Potatoes
Sweet potatoes, are a nutrient-rich vegan source of biotin. Whether roasted, mashed, or baked, they offer a tasty and nutritious choice for a well-rounded vegan lifestyle. Including sweet potatoes in your diet supports meeting biotin requirements while enhancing the diversity and flavor of your meals.
Sweet Potatoes Biotin Content
According to the Office of Dietary Supplements at the National Institute of Health, cooked sweet potato contains 2.4 mcg of biotin for a half cup serving.
3. Spinach
Spinach is another vegan biotin source, bringing versatility to plant-based meals whether in salads, smoothies, or sautés. This nutrient-packed leafy green contributes to a well-rounded vegan diet. Incorporating spinach into your meals is a delicious way to boost your biotin intake and overall nutritional profile of your plant-based diet.
Spinach Biotin Content
According to the USDA National Nutrient Database, spinach contains 4.25 mcg of biotin per 100g.
4. Broccoli
Broccoli is a good plant-based biotin source. Whether steamed, roasted, or included in stir-fries, broccoli provides a delicious and biotin-rich option. Incorporating broccoli into your meals contributes to meeting biotin needs while adding a flavorful and nutrient-dense element to vegan dishes.
Broccoli Biotin Content
According to the Office of Dietary Supplements at the National Institute of Health, cooked fresh broccoli contains 0.4 mcg of biotin for a half cup serving.
5. Peanuts, Peanut Butter, and Other Legumes
Peanuts and other legumes are a vegan-friendly food rich in essential nutrients, including biotin. They’re a flavorful, plant-based option for those seeking a well-rounded diet. Enjoying peanuts as part of your meals or snacks can contribute to meeting your biotin needs.
Peanut Butter Biotin Content
According to the USDA National Nutrient Database, peanut butter contains 87.8 mcg of biotin per 100g.
6. Sunflower Seeds
Sunflower seeds are a valuable addition to a vegan diet, serving as a rich source of biotin for overall nutritional support. Including these seeds in your meals provides a tasty plant-based way to meet your dietary needs. Enjoy them as a wholesome snack or incorporate them into various recipes for added flavor and crunch.
Sunflower Seeds Biotin Content
According to the Office of Dietary Supplements at the National Institute of Health, roasted sunflower seeds contain 2.6 mcg of biotin for a quarter cup serving.
7. Oats
Oats are another biotin-rich vegan food, and a wholesome addition to plant-based diets. This whole grain not only provides fiber but also contributes to meeting biotin requirements. Whether enjoyed as oatmeal, granola, or incorporated into various recipes, oats are a nutrient-rich option for those seeking plant-based sources of biotin.
Oats Biotin Content
According to the USDA National Nutrient Database, rolled oats contain 21.9 mcg of biotin per 100g.
8. Mushrooms
Mushrooms are a nutrient-rich and delicious plant-based source of biotin. Incorporating a variety of mushrooms into your plant-based meals provides a flavorful and nutritious way to support biotin requirements. Enjoy them sautéed, grilled, or as a savory addition to a wide variety of dishes for a tasty boost of biotin.
Mushrooms Biotin Content
According to the USDA National Nutrient Database, white button mushrooms contain 9.07 mcg of biotin per 100g.
9. Tomatoes
Tomatoes are another good plant-based source of biotin. Incorporating tomatoes into your diet can support your body’s nutritional needs. Whether enjoyed in salads, sauces, or added to sandwiches, tomatoes offer a flavorful and biotin-rich addition to a plant-based diet.
Tomatoes Biotin Content
According to the USDA National Nutrient Database, Roma tomatoes contain 0.469 mcg of biotin per 100g.
Vegan Biotin-Rich Recipes to Try
1. Vegan Banana Oat Muffins
These yummy muffins contain biotin-rich oats. Vegan Banana Oat Muffins Recipe
2. Vegan Creamy Tomato Pasta
This luscious plant-based pasta contains biotin-rich tomatoes. Vegan Creamy Tomato Pasta Recipe
3. Vegan Hasselback Sweet Potatoes
These biotin-rich hasselback sweet potatoes are an easy and delicious side dish. Vegan Hassleback Sweet Potatoes Recipe
4. Vegan Green Goddess Dressing
This creamy dressing is made with biotin-rich avocados. Vegan Green Goddess Dressing Recipe
Wrapping Up: Vegan Biotin Sources
Vegans may need to pay extra attention to their biotin intake, as this vitamin is commonly found in animal products. Including some of these vegan sources of biotin can help those embracing a plant-based diet meet their nutritional needs.
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