Fruits, veggies, and grains containing biotin
If you do not eat meat, you can still get biotin from your foods, but you’ll likely need to eat larger portions of the stuff. Sweet potatoes and sunflower seeds offer a good amount of biotin, with a half-cup of sweet potato offering about 2.4 micrograms of the stuff, and one-fourth cup of sunflower seeds offering 2.6 micrograms. Sunflower seeds are also an excellent source of the vitamin E we already covered as an important nutrient for your skin and hair. If you have a few cups of cooked spinach or broccoli, you’ll get just shy of 3 micrograms of biotin.