Diet is the key to progress, thus eat nutritious foods: Chicken, turkey, yogurt, legumes: cysteine Green peas, asparagus, romaine lettuce, avocado, and spinach contain folate. Biotin: egg yolks, salmon, almonds, seeds, spinach, broccoli. Zinc: oysters, meat, crab, beans, nuts, seeds, fortified cereal Vitamin A: pumpkin, mangoes, carrots, sweet potatoes Vitamin C: bell peppers, citrus, strawberries, Brussels sprouts, kiwifruit