While eggs are a nutritional powerhouse as a whole, the yolks in particular are the real stars—especially when it comes to biotin, says Iu. The yellow center of 1 large egg contains 7.8 mcg biotin (26% of your DV), according to the USDA.

There are tons of health benefits to eating spinach (hello, iron!), but a big pile of greens offers up a good dose of biotin, too. 100 grams of mature spinach has 4.25 mcg biotin, while the same amount of baby spinach contains 1.66, according to the USDA. Get your fix by whipping up a quick, healthy Spinach and Yogurt Dip.

Another food recommended for someone who is trying to get more biotin into their diet? “Nuts, such as almonds,” says Gohara. According to the USDA, 100 grams of whole, raw almonds clocks in at about 57 mcg of biotin (100 grams is equal to about 3/4 cup almonds, by the way). Pecans, walnuts, and pine nuts also rank high on the list.

In 1/2 cup of cooked sweet potatoes, you will find about 2.4 mcg biotin (read: 8% daily recommended value), according to the National Institutes of Health. And who wouldn’t want an excuse to eat more sweet potatoes? These spuds taste great roasted, baked, air-fried and mashed.

“Soy products which are commonly found in East Asian cuisines, like edamame and tofu, also contain biotin,” says Iu. Throw the plant-based protein onto a sheet tray with baby bok choy, sugar snap peas and a few other ingredients for a fast, one-pan (vegan!) dinner.

This high-protein food doubles as a biotin-rich food. One 3-ounce serving of canned tuna (in water) offers up 2% the daily recommended biotin, according to the National Institutes of Health. It’s an ideal option to stash in the pantry, so you can quickly add to salads, pastas and sandwiches whenever you want.

Which fruit contain biotin? Bananas are a safe bet, clocking in at about .2 mcg per 1/2 cup. That doesn’t sound like a lot, but it’s 1% of the daily recommended value! Blend some into a smoothie for breakfast.

If you’re looking for a reason to love (or try!) tinned fish, just know that 100 grams contains nearly 19% of the daily recommended biotin, according to Seafish.org. And, it’s high in healthy omega-3 fatty acids and vitamin D, but low in mercury.

Broccoli is known for its health benefits—the florets are packed with vitamins C, K and A. Plus, 1/2 cup of the green cruciferous veg has 1% of the daily recommended biotin, according to the National Institutes of Health.

“Some of the richest sources of biotin come from meats like chicken, beef and liver,” says Iu. While 3 ounces of cooked beef liver provides over 100% of your daily recommended value of biotin, chicken is also an asset.