Almonds are a particularly good source of biotin. A quarter cup of almonds can provide a significant portion of your daily biotin requirement.
Sunflower seeds are another excellent vegetarian source of biotin. They can be eaten as a snack, added to salads, or used in baking.
Legumes, including beans, lentils, and chickpeas, are good sources of biotin. Incorporating these into your diet can boost your biotin intake.
Whole grains contain moderate amounts of biotin. Oats and barley, in particular, are decent sources that can be included in various meals.
Sweet potatoes are not only delicious but also contain biotin. Eating them regularly can contribute to your overall biotin intake.
Some varieties of mushrooms, like portobello and shiitake, contain decent amounts of biotin. They're versatile and can be used in various dishes.
Leafy greens like spinach provide not only iron and other nutrients but also contain some biotin. Include spinach in salads, smoothies, or cooked dishes for added benefits.
Some fortified dairy alternatives, like soy milk or almond milk, can contain added biotin. Check the labels to ensure they are fortified with this vitamin.