A Simple Plan to Create the New You by Jim Cooper - HTML preview

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

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