Biotin is a water soluble B-complex vitamin (vitamin B7), which helps our body to break down proteins and to process glucose. It is good for strengthening hair and nails, and it helps in skin care.
Biotin deficiency is extremely rare, and some scientists say that intestinal bacteria in human body produces enough of this vitamin, and because of this, there is no official recommended daily intake of biotin.
Precise content of biotin in various foods is not known. Wide range of foods contain biotin, but none of them contain a large amount of this vitamin. Some of the good sources of biotin are egg yolk, liver, peanuts, almonds, raspberries.