EGGS
Eggs are an excellent source of biotin. One large egg contains about 10 micrograms of biotin, making it one of the most biotin-rich foods you can easily add to your diet.
NUTS AND SEEDS
Nuts like almonds, peanuts, walnuts, sunflower seeds, and flaxseeds are packed with biotin. Not only do they make for a convenient and satisfying snack, but they also provide essential nutrients for your hair and skin.
SALMON
Salmon is a delicious fish that provides heart-healthy omega-3 fatty acids and is rich in biotin. A 3-ounce serving of cooked salmon can provide you with a significant portion of your daily biotin needs while adding flavor to your dinner table.
SPINACH
This leafy green is packed with biotin and other essential nutrients. Adding spinach into your diet through salads, smoothies, or as a side dish can help boost your biotin intake while promoting overall health.
MUSHROOMS
Certain mushrooms, such as shiitake and portobello, contain biotin. Include them in your stir-fries or pasta dishes.
AVOCADO
This creamy green fruit is a good source of biotin. Avocados are versatile and can be added to salads, sandwiches or enjoyed as guacamole. They’re not only good for your taste buds but also for your hair and skin.
LEGUMES
Legumes are rich in biotin, varying levels depending on the type. Cooked lentils, for example, provide approx. 2-3 micrograms of biotin per 100 grams