So, where can we get the most biotin in our diets? In compiling this list, I was personally surprised to see that even when you eat a variety of healthy foods, you could find yourself low in biotin.
While in many foods, the highest food sources might be 17-20 micrograms. In this sense, your highest practical food source would be oats.
Rolled oats, steel-cut oats, and whole oats all are rich sources of biotin. This could be part of why oats are legendary for producing healthy hair and skin. They’re also high in many other nutrients and soluble fiber.
I’m personally a huge fan of oats, so the more you can work them into your diet, the better! In the Hormone Healing Cookbook, I show how you can use oats in many savory dishes.
Wheat germ is one of the next highest sources of biotin. If you haven’t had it, it is a dense source of many nutrients like biotin, zinc, and copper. Wheat germ has a toasted nutty flavor and works great as an addition to hot cereals or smoothies.
Here are several food options that are approved for all reset diets:
- Oats – 1/2 cup rolled – 20 mcg
- Wheat germ – 100 grams – 17 mcg
- Mushrooms – 10 grams 16 mcg
- Almonds – 1 ounce – 15 mcg
- Brown rice – 100 grams – 12 mcg
- Sweet potato – 100 grams – 10 mcg
- Onion – 1 cup – 9 mcg
- Tomato – 1 medium – 8 mcg
- Carrots – 1 cup – 8 mcg
- Walnuts – 1 ounce – 7 mcg