Egg yolks

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.