1. Walnuts and Almonds
Almonds contain lots of biotin, while walnuts have high levels of omega-3 fatty acids, biotin, and vitamin E. They are both a great snack and have many other health benefits, almonds can help with certain heart diseases, and even cancer.
Avocados have lots of fatty acids naturally found in skin cells, and it can stimulate collagen and elastin production. They are also high in vitamin B and vitamin E. You can easily add a slice of avocado onto a sandwich or wrap, and in making guacamole. However, avocados turn brown very quickly so don’t make too much at a time.
3. Sweet Potatoes
Sweet potatoes are high in beta carotene, the precursor of vitamin A. You can make them into almost anything you could with a white or yellow potato. Try ordering a side of sweet potato fries instead of regular fries next time you’re out.
4. Sunflower Seeds
Sunflower seeds are extremely rich in vitamin E. They’re easy to add to any trail mix and are perfect on their own as simple snack. You can buy them at almost any convenient or grocery store and they can come in flavours for a less boring taste.
Egg yolks are a good source for omega-3, and also contain biotin. Eating the egg whites can actually block the absorption of biotin into your body. Eggs also contain zinc and iron.
Oysters may not be the most appetizing food around, but they are full of zinc, protein, iron, omega fatty acids, calcium, and vitamin C. Oysters are also a great aphrodisiac.
7. Yellow Peppers
Yellow peppers are extremely loaded with vitamin C, with almost six times as much as an orange. They also contain fibre and iron. Try putting it in salad or on top of pizza.
8. Salmon and Halibut
Salmon contains vitamin D and protein, and also omega-3 fatty acids which keeps your scalp healthy, while halibut contains lots of natural biotin which helps to strengthen hair, nails, and skin. Salmon can be made in more ways than people would expect, and Sobeys Inc. has even launched their new “Seafood Steamer” where you choose your seafood and flavouring and they’ll pack it in a bag for you to throw the whole bag into the oven.
9. Chia and Flax Seeds
Chia and flax seeds are full of omega-3s, and are great for adding to any smoothie.
10. Leafy Greens
Leafy greens are great producers of biotin, especially swiss chard. Try eating a salad with spinach instead of lettuce.