Biotin, or vitamin H, is a water-soluble vitamin essential to all organisms. Unfortunately, only bacteria, molds, yeasts, some plants and algae can synthesize biotin, which means humans must obtain the vitamin from external sources. Biotin is necessary for proper fat production, skin health, sugar metabolism and nervous function. Deficiency is rare and causes lethargy, depression, numbness and tingling in the hands and feet, hallucinations, hair loss, and a scaly red rash in the genital area and around the eyes, mouth and nose. The AI for biotin is 30mcg per day for normal adults.
Bread and Yeast
Bread and yeast are good sources of biotin that are easy to incorporate into every meal. One packet, or 7g, of yeast contains 1.4 to 14mcg of biotin, and a single slice of whole wheat bread provides as much as 6mcg, according to Oregon State University. Oats, soy flour and cereal are other good food sources of the vitamin, says MayoClinic.com.
Egg and Dairy
Dairy products, including milk and cheese, are good food sources of biotin. One ounce of cheddar cheese offers up to 2mcg of the vitamin, and both goat's milk and cow's milk can increase your intake of biotin when added to cereal or used in food preparation. One large egg provides 13 to 25mcg of biotin, which makes it one of the best dietary sources available. The George Mateljan Foundation explains that biotin is bound to a sugar-protein in raw eggs that prevents absorption in the body, and that eggs must be cooked to be a source of biotin for humans.
Meat and Fish
Liver is one of the best dietary sources of biotin, and a 3-ounce serving of cooked liver contains as much as 35mcg, or more than the daily AI of the vitamin, according to Oregon State University. A 3- oz.serving of cooked pork or salmon provides about 4mcg of biotin. Halibut is another good source of the vitamin, according to the George Mateljan Foundation, as is cooked kidney and most other organ meats.
Fruits and Vegetables
Although fruits and vegetables are not as high in biotin as some other food groups, adding a variety of fruits and vegetables to your daily diet will help you meet the recommended daily intake of the vitamin. Avocado is one of the richest fruit sources of biotin and contains 2 to 6mcg per whole fruit. Raspberries, cauliflower, tomatoes, carrots, onions, cabbage and cucumber are other good sources.
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