Vitamin B7 Food Sources, Importance, Benefits, and More

Biotin, also known as Vitamin B7 or Vitamin H, is a new buzz around the cosmetic and lifestyle industry because of its immense benefits.

 Biotin is derived from the Greek word “Biotos,” which means “life-giving.” Indeed, as the name suggests, Biotin is an extremely useful nutrient for our body. It helps the body in various processes and functions, from hair and nail health to cell growth. 

Do you want to know more about Biotin? Say no more; we’re here to help!

Let’s explore everything you need to know about this nutrient in detail.

Why is Vitamin B7 Important?

Vitamin B7, or Biotin, is a crucial nutrient for our body. It helps form several enzymes responsible for forming essential metabolic pathways in the body. It is a water-soluble mineral that is not stored in the body. Biotin improves hair and nail health and is also known to promote cell growth. Human cells are incapable of synthesizing Vitamin B7. Hence, dietary and supplementary intake can only fulfill its daily requirements. Maintaining optimum Biotin levels in the body is important to avoid its deficiency, which can cause brittle nails, weak hair, scaly skin, and serious conditions such as hypotonia, sensorineural deafness, ataxia, etc.

5 Health Benefits of Vitamin B7

Vitamin B7 offers numerous health benefits for the human body. It is classified as a coenzyme, a substance that enhances an enzyme’s actions. Biotin helps metabolize proteins, amino acids, and fats. Let’s dive right into the various health benefits that this nutrient has to offer:

Controls Diabetes

Research shows that Biotin can help reduce the symptoms of diabetes. It regulates blood sugar levels, fats, and total cholesterol in diabetic people. Vitamin B7 is good for neural health and can help with neurological symptoms of Diabetes. If you have diabetes, consider taking optimum amounts of Vitamin B7 in your daily diet.

Good for Hair, Nails, and Skin

Symptoms like Brittle nails, weak and improper hair growth, and dry, scaly skin have been linked to a Biotin deficiency. These conditions may occur for other reasons, but biotin plays a role in nail, hair, and skin health. Hence, you should keep track of your biotin levels to avoid deficiency.

Promotes Nerve Health

Biotin can help the body recover from nerve damage. It may reduce the complexities of conditions like multiple sclerosis and peripheral neuropathy. Although there isn’t enough research on this subject, Biotin may still be helpful for various nerve-related problems.

Supports Pregnancy and Lactation

Biotin is crucial for a successful pregnancy and postpartum health. Biotin helps break down Vitamins and other macronutrients faster during pregnancy. Moreover, Pregnant and lactating women are more susceptible to a biotin deficiency. Therefore, eating a biotin-rich diet during pregnancy is important to avoid its deficiency.

Metabolic Activities

Biotin helps metabolic activities and breaks down various macronutrients, fats, carbohydrates, and proteins. Biotin-containing enzymes help in the process of Gluconeogenesis, fatty acid synthesis, and amino acid breakdown. Hence, it is essential for various metabolic activities in the human body. Make sure to consume enough biotin-rich foods for a healthy metabolism.

Vitamin B7 Food sources

What foods should you include to fulfill your daily Biotin needs? We’ve got a perfect list for you. But before that, know your daily Biotin Requirements according to your age:

Age Group	Daily Requirement (mcg)
0-3 Years	10-20 mcg
4-6 Years	25 mcg
7-10 Years	30 mcg
11-18 Years	30-60 mcg
18+ Years	30-100 mcg

Now let’s take a look at all these Biotin-rich food sources that you can include in your diet and make it even healthier:

Eggs

Eggs contain nutrients like protein, phosphorus, folate, iron, and B vitamins. Eggs, especially the yolk part, are a rich source of Vitamin B7. An average-sized, cooked egg contains about 10 mcg of Biotin, recommended daily by around 33% of adults. Apart from this, eggs contain many other essential nutrients and are a healthy food source for your diet.

Yeast

Yeast can be a good source of Biotin. Both Brewer’s Yeast and Nutritional Yeast provide Vitamin B7 in varying amounts. Brewer’s yeast contains a lesser amount of Biotin than Nutritional yeast. Two tablespoons(16 grams) may contain around 2.8 mcg of Biotin instead of Nutritional yeast, which includes a whopping 21 mcg, 69% of the daily recommended intake, for the same amount. You may use yeast in brewing, baking, and other purposes and try to include it in your diet accordingly.

Chicken Liver

Certain organ meats, like chicken liver, are rich sources of various vitamins and minerals. Chicken liver is an excellent source of Vitamin B7, providing around 138 mcg of Vitamin B7 per 3-ounce (70 g) serving, which is 460% of the daily required intake. This makes chicken liver one of the best food sources to fulfill your Biotin requirements. 

Legumes

Legumes are one of the healthiest foods packed with fiber, protein, and other micronutrients. They are also a good source of Biotin. An ounce (28 g) of legumes like peas and beans provides around 5 mcg of Vitamin B7, about 17% of your daily requirement. Whole soybeans, a popular Japanese food, contain about 19.3 mcg of Vitamin B7, 64% of the daily recommended intake. Add these legumes to your diet and get the best out of them.

Mushrooms

Mushrooms are edible fungi that are quite nutritious and offer many health benefits. Along with other nutrients, mushrooms are rich in Vitamin B7 content. A 1 cup(70 g) of button mushrooms can provide around 5.6 mcg of Vitamin B7, nearly 19% of the recommended daily intake. Do include these little fungi friends in your diet.

Nuts & Seeds

Nuts and seeds are rich in essential nutrients, including unsaturated fats, fiber, vitamins, and protein. Most of them are also a good source of Vitamin B7. A 20 g serving of sunflower seeds provides about 2.6 mcg of Biotin, while almonds can contain up to 1.5 mcg per 20 g serving.

Ensure you include a decent amount of nuts and seeds in your diet.

Learn more: 10 Best Biotin-Rich Foods You Must Add to Your Diet.

Symptoms of Vitamin B7 Deficiency

Vitamin B or Biotin is an essential nutrient that helps in various bodily functions and processes. Its deficiency can cause several serious disorders; hence, maintaining adequate amounts of Biotin in the body is important. Here are some common symptoms of Vitamin B7 deficiency:

• Brittle hair
• Red rashes on the skin
• Insomnia
• Dry, scaly skin
• Muscle cramps and numbness
• Fatigue
• Cognitive Distress
• Appetite Loss

These symptoms may indicate a Vitamin B7 deficiency, and you should consider a medical checkup and testing if they persist. However, these signs may be caused by other conditions, so it is advised to consult a medical professional to get an accurate idea.

The Key Takeaway

Vitamin B7, or Biotin, is necessary for different bodily functions, processes, and actions. Knowing your daily recommended intake and food sources is important to fulfill those requirements. Having optimum amounts of Vitamin B7 in your body can offer several health benefits, and its deficiency may lead to some health disorders. Regular health checkups and testing can help you keep track of your Biotin and other Vitamin levels. To get regular health and Vitamin profile tests, consider Redcliffe Labs- “Healthy India ki trusted labs.” Book a full-body checkup with Redcliffe Labs today!

Also Read: Vitamin B12 Rich Foods Vegetarian: Best Health Tips