Biotin is a water-soluble B vitamin that can only be made by bacteria, yeasts, moulds, algae, and some plant species. It is essential for your body's metabolism of proteins and carbohydrates (i.e. helps your body get the energy it needs to function), and in the production of hormones and cholesterol.
Thinking about peeling your vegetables? Stop! While vegetables such as carrots, parsnips and potatoes are typically peeled before cooking, try leaving the skin on. Not only will you barely notice a difference, the extra fibre is great for you—just be sure to give the vegetables a good wash.