Eggs, especially the yolks, are one of the best sources of biotin. One whole egg provides about 10 micrograms of biotin, which is roughly 33% of the daily recommended intake.
Nuts and seeds are excellent sources of biotin. Almonds, peanuts, and sunflower seeds are particularly rich in this vitamin. A handful of mixed nuts can provide a significant boost to your daily biotin intake.
Sweet potatoes are not only delicious but also packed with biotin. One medium sweet potato contains about 2.4 micrograms of biotin. They're also rich in other nutrients like vitamin A and fiber.
Salmon is a great source of biotin, with a 3-ounce serving providing about 5 micrograms. It's also rich in omega-3 fatty acids, making it an excellent choice for overall health.
Avocados are a nutrient-dense food that contains biotin. One medium avocado provides about 2-6 micrograms of biotin, along with healthy fats and fiber.
Various types of mushrooms are good sources of biotin. Button mushrooms, in particular, are rich in this vitamin. Adding mushrooms to your meals can help increase your biotin intake.
Legumes such as soybeans, peanuts, and lentils are excellent plant-based sources of biotin. They're also high in protein and fiber, making them a nutritious addition to your diet.
Incorporating these biotin-rich foods into your diet can help improve your hair, skin, and nail health. Remember, a balanced diet is key to getting all the nutrients your body needs!