Vitamin B8 is also known as biotin or as vitamin H. Like the other B-complex vitamins, B8 helps the body convert food to energy. Researchers link B8, specifically, to healthy pregnancies and to healthy skin, nails and hair. When combined with the mineral chromium, it may help control blood sugar in people with type 2 diabetes. Cook biotin-rich foods as lightly as possible to preserve the vitamin content, advises the University of Maryland Medical Center.
Brewer's Yeast
The University of Maryland Medical Center singles out brewer's yeast as one of the richest sources of B8 and other B vitamins. The supplement comes in powders and flakes, and can be added to virtually any baked dish or even to milkshakes and cereals. It also contains chromium, which may make it useful for type 2 diabetes patients because it combines with B8 in a single food source.
Swiss Chard
The nonprofit web site "World's Healthiest Foods" lists Swiss chard as an especially rich source of vitamin B8. The leafy green works best as a cooked green. Lightly steam it, as you would spinach, or use it in place of grape leaves to wrap up servings of rice and meat baked dishes.
Egg Yolks
Egg yolks are rich in biotin. Raw egg whites seem to interfere with the absorption of vitamin B8 from the yolks, but concerns about salmonella from raw eggs makes it unwise to consume uncooked eggs anyway. For a biotin-rich meal, make a quiche with Swiss chard and mushrooms.
Fortified Cereals
Look for B8 or biotin on the label of certain fortified cereals. The United States Department of Agriculture lists a dozen name-brand cereals rich in the vitamin.
Nuts
Nut sources highest in B8 are walnuts, pecans, almonds and peanuts, according to UMMC. Their traditional uses include as snack foods and additions to breads, muffins and cookies. Grind nuts to use them in place of bread crumbs on baked chicken and fish or in meatloaves, and use crumbled or ground nuts as pie shells.
Legumes
Choose black-eyed peas and legumes like kidney, soy, black and garbanzo beans to increase your B8 intake. Canned beans make quick and nutritious spreads and dips when pureed with olive oil or salsa, while dried and cooked or canned beans work well in stews, chilis and as side dishes.
Sardines
Add biotin-rich sardines to cold antipasto dishes or salads, or just enjoy them on crackers. The small fish generally come packaged in oil and can be eaten directly from the tin.
Mushrooms
Include plenty of mushrooms to your diet to up your B8 intake. Add fresh mushrooms to salads and sandwiches, and add chopped mushrooms to casseroles and stir fries.
Bananas
Bananas represent perhaps the easiest of B8 foods to add to your diet. Pack them whole in lunch boxes, or slice them into your morning cereal. While fresh bananas provide more of the vitamin than baked varieties, replacing shortening with mashed banana in baked goods still adds B8 while also reducing fat.
Cauliflower
Raw or lightly steamed cauliflower provides the highest amount of B8, but serving the vegetable boiled and mashed still provides high servings of B8 while also cutting carbohydrates.
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