Biotin Rich Foods for Hair and Skin Growth

However, cooking eggs denatures avidin and makes biotin available for absorption. Most biotin in food is protein bound and must be released prior to intestinal absorption.
We know that the natural biotin we get from eating certain foods (more on that in a minute) is essential for our health.
The best way to get biotin is from your diet, and there are plenty of biotin-rich foods out there to choose from (you might even already be eating them every day).

Best Biotin Rich FoodsThere’s no need for biotin supplements if you’re eating some of these foods regularly.

1. Egg yolks
Eggs are packed with B vitamins (as well as other good stuff like protein and iron). The yolk is a rich source of biotin, and a whole, cooked egg provides 10 micrograms of biotin, which is approximately 33 percent of the daily value (DV).
Just be sure to cook them fully: egg whites contain a protein called avidin, Biotin Rich Foods and that can negatively interfere with biotin absorption if they’re eaten raw.