Vitamin B7 Rich Food Sources, Fruits & Vegetables
Vitamin B7 or biotin is present in a variety of food items in small amounts. The human body needs a constant supply of vitamin B7 foods to maintain the proper functioning of several enzymes.
Know about the fruits and vegetables rich in vitamin B7 to prepare a suitable routine and maintain a healthy diet.
Read on!
What Is Vitamin B7?
Biotin, or vitamin B7, is a water-soluble vitamin that plays an important role in the metabolic functions of pantothenic acid, folic acid, and vitamin B12, necessary for cell growth.
In other words, vitamin B7 acts as a fuel for the body since it helps convert food into energy and is very important for hair, eye, skin, and brain function.
According to the Office of Dietary Supplements (ODS), a biotin deficiency can lead to neurological problems and problems associated with hair, skin, and nails.
Also, the human body cannot generate and store biotin on its own. As a result, daily consumption of vitamin B7 foods is extremely necessary to maintain this nutrient’s normal levels.
Food Sources Rich in Vitamin B7
Following is a list of vitamin B7 food items.
- Yeast
- Beef Liver
- Eggs
- Mushroom
- Pink Salmon
- Peanuts
- Pink Salmon
- Pork
- Hamburger Patty
- Sunflower Seeds
- Avocados
- Almonds
- Walnuts
- Sweet Potatoes
- Spinach
- Broccoli
- Cheddar Cheese
- Yoghurt
- Oatmeal
- Carrots
Daily consumption of these vitamin B7 rich foods will help improve metabolic functions, prevent brittle nails, boost energy levels, reduce muscle aches, and improve cognitive function.
Eating raw foods that contain vitamin B7 is sometimes not advisable as it can do more harm than good.
For instance, an egg is considered one of the best vitamin B7 food sources. However, eating a raw egg is not a wise idea as it might increase the risk of Salmonella poisoning. Plus, it decreases the absorption rate of biotin due to the presence of a protein called avidin.
Hence, it is always advisable to cook food items well before consumption.
Which Are the Best Vitamin B7 Rich Fruits?
Besides wholesome food items, fruits also contain a good amount of vitamin B7. However, you may be wondering which fruit has the most vitamin B7 and can be the best for your diet.
Here is a table comprising the top vitamin B7 fruits with their respective nutritional values.
Have a look!
| Vitamin B7 Rich Fruits | Amount of Biotin Present (in mcg) |
|---|---|
| Avocados | 1.85 |
| Raspberries | 0.25 |
| Banana | 0.2 |
Fact: Did you know that bananas are considered to be both fruits and herbs?
Also, being easy to digest and highly nutritious, it is one of the vitamin b7 fruits in India offered to babies.
Now that you are aware of the fruits that contain vitamin B7, it is time to know about the vegetables that can replenish this nutrient.
Which Are the Best Vitamin B7 Rich Vegetables?
You can find popular vitamin B7 rich vegetables in the list given below and curate a diet plan accordingly.
| Vitamin B7 Vegetables | Amount of Biotin Present (in mcg) |
|---|---|
| Cauliflower | 4 |
| Spinach | 0.5 |
| Broccoli | 0.4 |
| Carrots | 0.18 |
Vitamin B7 fruits and vegetables are highly nourishing food items, containing a variety of other nutrients as well. These also contain phytonutrients that aid in proper body functioning and antioxidants that aid in fighting off harmful free radicals.
Who Should Take B Complex Vitamins?
B complex vitamins are a group of 8 water-soluble nutrients, which the human body requires a daily supply of. Vitamin B7 sources constitute a prominent part of this group of nutrients. All individuals must ensure adequate amounts of this nutrient in their daily diet for complete well-being.
However, individuals with particular health conditions need to consume larger amounts of biotin-rich eatables.
Refer to the following list to know who needs to consume these nutrients in larger quantities.
- Pregnant and breastfeeding women
- Older adults
- People with specific medical conditions
What Is the Daily Recommended Intake for Vitamin B7?
The Adequate Intake (AI) level for vitamin B7 for males and females older than 19 years is 30 mcg daily. Also, the AI amount of vitamin B7 for pregnant women is 30 mcg daily, and for lactating women, the amount is around 35 micrograms.
Now, you might be wondering how to increase vitamin B7 levels to meet the above requirements?
The solution is to include all the mentioned vitamin B7 foods in your diet and maintain a healthy lifestyle.
Besides, you can also check the following table to find out which oil contains the most vitamin B7 and incorporate them into your diet plan to up your nutrient intake level.
| Oils | Health Benefits |
|---|---|
| Rosemary oil | Faster hair growth (B7 medium) |
| Peppermint oil | High methanol presence stimulates follicles. (B7 high) |
| Biotin | It improves hair growth and is also considered a "beauty vitamin." (B7 very high) |
Note: Consult a healthcare professional to understand which oil containing vitamin b7 you can incorporate into your diet in case you have pre-existing health conditions.
Therefore, daily consumption of these vitamin B7-rich food items is necessary to maintain good health. Individuals experiencing hair fall and skin related issues must ensure proper intake of these food items. Otherwise, it might lead to severe hair fall and brittle nails.
Frequently Asked Questions
Is vitamin B7 good for hair?
Yes, vitamin B7 is good for hair since it helps improve hair growth by relieving inflammation of hair follicles.
Is excessive consumption of vitamin B7 food items harmful?
Yes, too much vitamin B7 intake can cause severe hair loss, nausea, rashes, and nerve damage. One should always take vitamins in required proportions only.