B vitamins, protein, iron, and phosphorus are all abundant in eggs. Biotin is particularly abundant in the yolk. About 10 mcg of biotin, or about 33% of the DV, is found in a whole, cooked egg (50 grams). Most of an egg's important nutrients, such as iron, folate, and vitamins, are found in the yolk as compared to the egg white. In addition, the yolks provide two nutrients, lutein and zeaxanthin, that enhance the health of the eyes and the brain.

To lower your risk of salmonella poisoning and enhance biotin absorption, you should always fully cook eggs. A protein called avidin is present in egg whites, and if eaten raw, it can prevent the absorption of the vitamin biotin. Eggs can be cooked hard, scrambled, or used to make muffins or waffles, among other baked goods.

Legumes, a group of vegetables that includes beans, peas and lentils, are among the most versatile and nutritious foods available. Legumes are low in fat, cholesterol-free, and abundant in folate, potassium, iron, and magnesium. They also include both soluble and insoluble fiber as well as healthy lipids.

Beans, peas and lentils are examples of legumes that are rich in protein, fiber, and a variety of minerals. Peanuts and soybeans are the category's top sources of biotin. While a 1-ounce (28-gram) serving of roasted peanuts contains just under 5 mcg of biotin or 17% of the DV. A 3/4-cup (100-gram) serving of whole soybeans had 19.3 mcg of biotin, or 64% of the DV, according to one study on the biotin content of popular Japanese foods. Legumes are commonly cooked and then used for stir-fries, baked goods, and entrées and salads.

According to research, including nuts and seeds regularly in a healthy diet can help people maintain a healthy weight and fight against chronic diseases (such as heart disease and diabetes).

A rich source of fiber, unsaturated fat, and protein is nuts and seeds. Most also include biotin, however, the amount varies depending on the type. 2.6 mcg of biotin, or 10% of the DV, are found in 1/4 cup (20 grams) of roasted sunflower seeds, whereas 1.5 mcg, or 5% of the DV, are found in 1/4 cup (30 grams) of toasted almonds. Nuts and seeds can be eaten directly, added to salads, cooked with pasta or stir-fried, or made into the nut and seed butter at home.

Liver may be controversial because of its strong flavor and unique texture. While some people love it, others hate it. Because livers from many different animals are consumed worldwide, it is possible to get beef, chicken, pork, lamb, and goose liver at butcher shops and grocery stores all throughout the country.

Certain organ meats, especially liver, are high in biotin. Nearly 31 mcg of biotin or 103% of the DV, may be found in just 3 ounces (75 grams) of cooked beef liver. A whopping 138 mcg, or 460% of the DV, may be found in one serving of cooked chicken liver, which is an even richer source. Some people like their liver cooked as a topping for spaghetti meals, minced into homemade burger patties, or fried with onions.

Vitamins, minerals, fiber, and carotenoid antioxidants are abundant in sweet potatoes. You may get 400% of your daily requirement for vitamin A from only one sweet potato. Your immune system, your body's line defense against infection, and your eyes both benefit from this. Additionally, it benefits your heart and kidneys as well as your reproductive system.

In terms of vegetable sources of biotin, sweet potatoes are among the best. 2.4 mcg of biotin, or 8% of the DV, may be found in a 1/2-cup (125-gram) serving of cooked sweet potatoes. Sweet potatoes can be microwaved or baked, or you may peel, boil, and mash them, or include them into your own veggie burger patties.

The nutrients fiber, protein, and antioxidants in mushrooms are abundant and low in calories. They could also lower the chance of getting chronic conditions including diabetes, cancer, heart disease, and Alzheimer's.

Mushrooms are high in biotin. 2.6 mcg of biotin, or over 10% of the DV, may be found in around 20 caps (120 grams) of canned button mushrooms. Fresh button mushrooms that have been chopped contain 5.6 mcg, or 19% of the DV, in a 1-cup (70-gram) serving. Fresh mushrooms may also be stuffed and baked, sautéed, or added to salads, while canned mushrooms go well over noodles, on top of handmade pizzas, and in sauces and gravies.

One of the most eaten fruits in the world is the banana. Although bananas are tasty and convenient, their nutritional content is what really sets them apart. They are an excellent source of manganese, potassium, vitamins C and B6, and other important nutrients.

Approximately 0.2 mcg of biotin, or 1% of the DV, may be found in one small banana (105 grams). Bananas are rich in vitamin B, potassium, and antioxidants, which are good for your hair. These nutrients can offer protection against free-radical damage caused by pollution, sunlight, and other stressors that weaken and break down hair. They are commonly consumed on their own, but you can also freeze them to make non-dairy ice cream, add them to smoothies, and spread nut butter on them.

Broccoli is a member of the brassica family, along with kale, cauliflower, and cabbage. It is a good source of fiber, vitamin C, vitamin K, iron, and potassium, among other minerals.

Due to its high fiber, calcium, and vitamin A and C content, broccoli is one of the vegetables with the greatest nutrients. Broccoli also boasts higher levels of protein than most other veggies. Additionally, it contains a lot of biotins. 0.4 mcg, or 1% of the DV, may be found in just 1/2 cup (45 grams) of raw, chopped broccoli. It may be eaten raw with hummus or a dip, steamed, roasted with seasoning and olive oil, blended into soups, sautéed, and added to pasta recipes and casseroles.

The B vitamins thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folate, and biotin are particularly abundant in brewer's yeast. Brewer's yeast and nutritional yeast both contain biotin, but the levels differ depending on the type.

Beer production and bread leavening both use brewer's yeast, commonly known as dry active yeast. On the other hand, nutritional yeast, an inactive type of yeast, is frequently used to make non-dairy cheese. Up to 21 mcg of biotin, or 69% of the DV, may be found in 2 tablespoons of nutritional yeast (16 grams). The amount of biotin in a typical 2.25 teaspoon (7-gram) packet of active dry yeast for baking, on the other hand, is 1.4 mcg, or 5% of the DV.

Avocados may enhance digestion, lower the risk of depression, and protect against cancer. They can offer a lot of benefits when incorporated into a balanced, nutritious diet.

Although they are best known for being a good source of unsaturated fats and folate, avocados are also high in biotin. At least 1.85 mcg of biotin, or 6% of the DV, may be found in a medium avocado (200 grams). There are many ways that a person might include avocados in their diet. Firmer avocados are excellent for slicing and adding to a salad or sandwich, whilst soft avocados make delicious guacamole. Avocados are great used for top salads, taco soup, burritos, toast, guacamole, and other dishes raw, mashed, or sliced.