Snack on nuts and seeds like almonds and sunflower seeds to boost biotin levels, 40g of sunflower seeds offers 5.2 mcg of biotin, and ½ cup of almonds provides 3 mcg
Nuts and Seeds
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Peanuts and Soybeans are rich in biotin, 56g of peanuts offers 10 mcg and 50g of soybeans contains 9.2 mcg of biotin
Legumes
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Chicken and beef livers are super sources of biotin, just 3 ounces of beef provides 30 mcg and chicken provides 138 mcg
Liver
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Enjoy the benefits of biotin in egg yolks, one fully cooked egg can provide 10 mcg but ensure eggs are fully cooked
Egg yolks
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Cooked sweet potatoes provide 2.4 mcg of biotin in 125g serving, offering a tasty and nutritious vegetable source of the nutrient
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Sweet potatoes
Avocados are not only rich in healthy fats but also contain about 1.85 mcg of biotin in a medium-sized fruit, making it a great choice for overall health
Avocados
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This is a rich green veggie that is rich in biotin, having 64g of boiled spinach containing 0.5 mcg of the nutrient
Spinach
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Enjoy mushrooms for their unique flavor and nutritional benefits, canned button mushrooms provide 2.6 mcg and fresh diced button mushrooms offer 5.6 mcg of biotin
Mushrooms
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Broccoli
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Add broccoli to your diet for its fiber, vitamins, and 0.4 mcg of biotin in a 45g serving, making it a nutritious addition to any meal
Enjoy the popular fruit, bananas for their fiber and micronutrients of approximately 0.2 mcg of biotin in one small banana