Vitamin B7, or biotin, is a water-soluble vitamin that is a part of the B-complex vitamin group. Biotin is required in the body for converting fats, proteins and carbohydrates into energy to carry out physical activities and for a proper psychological functioning.
Vitamin B7 plays a major role in maintaining the health of your hair, nails and skin. Biotin is the most common vitamin that is added to hair and skin beauty products.
Apart from that, biotin can be found in foods like meat, eggs, avocado, cauliflower, berries, fish, legumes and mushrooms. A lack of these foods might increase the chances of vitamin B7 deficiency.
A deficiency in vitamin B7 can cause dry, irritated skin, lack of energy, muscle aches, nerve damage, mood changes, cramps and cognitive impairments.
To prevent this vitamin deficiency, let's have a look at some of the foods that are rich in vitamin B7.
Any type of meat liver contains high amounts of vitamin B7. Beef liver contains high levels of high-quality protein and other important nutrients like vitamin B7 and folate. This helps in building the muscle mass and is important for cellular functions too.
Eggs are protein-rich foods with an extensive amino acid profile. They are also rich in vitamin B7, which is beneficial for your health. The protein from eggs aids in muscle growth and biotin helps in keeping your hair and nails strong.
Vitamin B7, or biotin, found in salmon is also known for its omega-3 fatty acids. These nutrients reduce inflammation caused by everyday pollutants, protects the heart, improves brain health and keeps your hair and skin healthy.
4. Sweet Potato
Sweet potatoes contain 2.4 mg of biotin or vitamin B7. They are also rich in beta-carotene, an antioxidant that enhances your skin's appearance. It is best to consume boiled sweet potatoes to increase your vitamin intake.
Almonds contain 1.5 mg of biotin or vitamin B7. Almonds are also rich in magnesium, vitamin E and fibre that promotes satiety and aids in weight loss. You can have a bowl full of almonds for breakfast to lower the risk of vitamin B7 deficiency.
Tuna fish contains 0.6 mg of biotin and also contains high amounts of omega-3 fatty acids. These omega-3 fatty acids help to reduce the cholesterol level in the arteries and blood, thereby preventing coronary heart disease.
Spinach contains 0.5 mg of biotin and the best thing about this green leafy vegetable is that it is low in fat and cholesterol content. Spinach contains high amounts of iron and the antioxidants in spinach help to treat cancer and other inflammatory diseases like diabetes.
Broccoli contains 0.4 mg of vitamin B7 and it is considered as a superfood. Broccoli is also rich in vitamin K that promotes bone health and vitamin C that helps prevent cancer.
9. Cheddar Cheese
Cheddar cheese contains 0.4 mg of vitamin B7 and protein. The vitamins present in cheese are essential for muscle functioning and bone development, proper kidney function and DNA production.
One cup of milk contains 0.3 mg of vitamin B7. Milk also contains calcium that helps to build healthy bones and teeth. The protein found in milk repairs muscles and the potassium protects the heart by maintaining healthy blood pressure levels.
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