Nuts and seeds

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.