Biotin is a water-soluble B-complex vitamin. Its solubility makes it impossible for your body to store it for later use. Instead, extra biotin gets flushed with your urine. Your digestive system uses this nutrient, also known as vitamin B-7, to break carbohydrates and proteins down into energy. Biotin also facilitates hormone production. You obtain the vitamin from two sources: Intestinal bacteria make the nutrient and you also get B-7 from foods you eat, including certain fruits.
Step 1
Research what fruits contain biotin. SkipThePie is a nutrition search engine that returns nutrition facts about a food when you type its name in the search box. Use that or a similar tool to list the sources of biotin.
Step 2
Select the fruits you like to eat or want to try from the list you made in Step 1. Note how much biotin each option offers and compare it with the recommended intake for the nutrient. An adult needs 30 micrograms of the vitamin daily. When you consume 1 cup of raspberries, you take in 0.2 micrograms to 2 micrograms of biotin. One whole avocado provides an additional 2 to 6 micrograms. Get many servings of various fruits through the day.
Step 3
Eat the fruits you select as fresh as you find them to get the most biotin out of them. In “Fitness" magazine, Suzanne Henson, a registered dietitian at the University of Alabama at Birmingham, says that fruits do not hold on to their nutrients in storage. She also explains that any fruit frozen before its nutrient content begins to decline is as nutritious as fruit that has just been harvested.
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