Biotin: Biotin has been reported to aid in the utilization of fats, carbohydrates, protein, folic acid, Pantothenic acid, and Vitamin B-12, promote healthy hair.
Deficiency Symptoms: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, and grayish skin color.
US RDA: 0.3 mg per day for adults.
BIOTIN
SERVING
FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value Almonds 1/4 cup 205.2 22.72 76
Avocado 1 cup 235.1 5.26 17
Banana 1 each 108.6 3.07 10
Cabbage, raw 1 cup 22.3 1.78 6
Carrots, raw 1 cu 52.5 6.1 21
Cashews, raw 1/4 cup 196.6 4.45 15
Chard, boiled 1 cup 35 10.5 35
Egg, hen, boiled 1 each 68.2 7.04 24
Halibut, baked or broiled 4 oz-wt 158.8 5.67 19
Milk, cow, 2% 1 cup 121.2 4.88 16
Milk, goat 1 cup 167.9 8.54 29
Onions, raw 1 cup 60.8 5.6 19
Peanuts, raw 1/4 cup 207 26.28 88
Raspberries, fresh 1 cup 60.3 2.34 8
Romaine lettuce 2 cup 15.7 2.13 7
Strawberries, fresh 1 cup 43.2 1.58 5
Sweet potato, peeled after baking 1 cup 206 8.6 29
Tomato, red, raw, ripe 1 cup 37.8 7.2 24
Walnuts 1/4 cup 163.5 4.75 16
Yogurt, cow milk, lowfat 1 cup 155.1 7.35 25
85