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Biotin
By WLR Dietitian, Juliette Kellow BSc RD
How much you need each day:
There’s no RNI. A safe intake is considered to be 10-200mcg
Why you need it:
This belongs to the B vitamin group and is needed for energy production and to metabolise proteins and fats. It’s also needed for healthy skin and hair.
Good food sources:
Biotin is found in liver, yeast extract, beans, nuts, wholegrains, brown rice, milk, cheese, yoghurt and eggs.
Too little:
A deficiency is rare but can cause tiredness, nausea, thinning of the hair, skin rashes and depression.
Top tip:
Eat a varied diet that includes plenty of different foods from the four main food groups and it’s likely you’ll get enough biotin in your daily diet.
How to get enough:
| Food | Biotin Content (mcg) |
|---|---|
100g grilled lamb’s liver |
41 |
40g All-bran |
8 |
300ml semi-skimmed milk |
6 |
200g can baked beans |
5 |
150g pot low-fat fruit yoghurt |
3 |
1 slice wholemeal bread |
2 |
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