With a healthy lifestyle and a varied diet, you should be able to cover your needs for the essential vitamin B7 - biotin. Foods such as eggs, fish, nuts and seeds are rich in biotin and also have a positive influence on digestion. The following nuts and seeds contain biotin: Almonds: contains 4.4 µg biotin/100 g almonds. Healthy fats, proteins and fiber. Walnuts: contains 2.6 µg biotin/100 mg walnuts. Hazelnuts: contain 7.6-8.0 µg biotin /100 mg hazelnuts. Sunflower seeds: contains 7.8 µg biotin/100 mg sunflower seeds. As well as vitamin E and magnesium. Source: Nutrition Advance