We all require vitamins and several enzymes to perform our body functions properly, but did you know that Vitamin B7, or biotin, is a water-soluble vitamin that we all require? Vitamin B7 or biotin food sources are essential for proper body functioning and overall health. In addition, both animal-based and plant-based sources can provide you with the necessary vitamin B7 or biotin.
Biotin also plays an essential role in the breakdown of fats, proteins and carbohydrates. Additionally, it helps regulate the signals sent by cells and the activity of genes. Let’s find out the best food sources of vitamin B7 in the blog.
Also read: Top 15 List Of Vitamin B3 Foods You Must Know
List of Top 15 Vitamin B7 Foods
Here is the table summarising the list of Vitamin B7 foods that you must include in your diet for your overall well-being and health.
| S.No. | Food | Serving Size | Vitamin B7 Content |
|---|---|---|---|
| 1. | Beef Liver | 75 grams | 31 mcg |
| 2. | Eggs | 50 grams | 10 mcg |
| 3. | Pork | 3 oz | 3.8 mcg |
| 4. | Salmon | 3 oz | 5 mcg |
| 5. | Avocado | 200 gram | 1.85 mcg |
| 6. | Almonds | ¼ cup | 1.5 mcg |
| 7. | Sweet Potato | 1 cup | 4.8 mcg |
| 8. | Legumes | 28 gram | 5 mcg |
| 9. | Mushrooms | 120 grams | 2.6 mcg |
| 10. | Bananas | 105 grams | 0.2 mcg |
| 11. | Broccoli | 45 gram | 0.4 mcg |
| 12. | Yeast | 16 grams | 21 mcg |
| 13. | Peanuts | 28 gram | 5 mcg |
| 14. | Spinach | 100 gram | 4.5 mcg |
| 15. | Cheddar Cheese | 1 oz | 0.4 mcg |
| 16. | Oatmeal | 1 cup | 0.2 mcg |
| 17. | Yoghurt | 1 cup | 0.2 mcg |
| 18. | Carrots | 100 gram | 1-2 mcg |
| 19. | Sunflower Seeds | 1 cup | 9.6 mcg |
| 20. | Walnuts | 6 | 9.5 mcg |
Also read: List Of Top 20 Vitamin B6 Foods Sources: A Complete Guide
Eggs
Eggs are packed with protein, phosphorus, iron and vitamin B. Additionally, egg yolks are a fantastic source of biotin, with egg yolks containing the highest concentration. Eggs are full of essential vitamins and must be incorporated in your diet scrambled, boiled, or incorporated into various dishes; eggs offer a convenient way to boost your biotin intake.
Salmon
This is a type of fish that is rich in omega-3 fatty acids. In addition, biotin helps protect hair health and protects hair from loss. So, incorporating this oily fish into your diet can contribute to meeting your daily biotin or vitamin B7 requirements.
Spinach
Green leafy vegetables like spinach are packed not only with a good amount of iron but also with a great amount of biotin. However, in 100 grams of spinach, you’ll get 4.25 mcg. So, it will be a great option to add to your diet. Additionally, you can consume spinach in salads, sandwiches, and omelettes or sauté it as a side dish to increase your biotin intake
Oatmeal
Oatmeal is a good source of several essential minerals and vitamins, including zinc, magnesium, phosphorus, and protein. It is also a great source of biotin. Adding this amazing cereal grain to your diet can increase the biotin intake.
Walnuts
Nuts, including walnuts, almonds, and peanuts, are powerhouses of nutrients. These nuts are also great sources of biotin, especially because they are packed with biotin. You can snack on them whole or sprinkle them over yoghurt or oatmeal for a biotin boost
Yoghurt
Dairy products are packed with many essential nutrients, but did you know yoghurt is not only rich in calcium but also contains a good amount of biotin? Yoghurt is good for digestion and bone health.
Cauliflower
This versatile cruciferous vegetable is not only low in carbs but also a good source of biotin. Use cauliflower as a nutritious substitute for rice, mash it as a potato alternative, or roast it for a flavorful side dish.
Mushrooms
Mushrooms are fungi that are not only delicious but also provide a decent amount of biotin. You can add edible mushrooms to soups, stir-fries, omelettes, or pizzas to enhance both flavour and nutritional content.
Bananas
This beloved fruit is convenient for on-the-go snacking and contains a small amount of biotin. In addition, it is a great source of a nutritious boost. Enjoy bananas sliced on their own, blended into smoothies, or added to yoghurt and cereal.
Vitamin B7 Foods: Adequate Intake Levels
Here’s a table summarising the adequate intake levels of vitamin B7 foods, along with the population group.
| Population Group | Vitamin B7 (mcg/day) |
|---|---|
| Males (19 years +) | 30 |
| Females (19 years +) | 30 |
| Pregnant Women | 30 |
| Lactating Women | 35 |
Also read: Top 15 Picks: List Of Vitamin B2 Foods
Why Is Vitamin B7 Foods Important?
Great for Hair, Nails and Skin: Biotin is essential in maintaining the hair, nails and skin; as it is not synthesised in the human body, it is essential for most of us to take supplements or consume vitamin B7 food sources.
Lowers Blood Sugar Levels: Some studies have suggested that biotin can lower blood sugar levels in individuals with type 1 and type 2 diabetes. One more study has proven that biotin may stimulate insulin secretion from the pancreas and lower blood glucose levels.
Maintaining Healthy Pregnancy: Did you know that a biotin deficiency can lead to atypical fetal development? Well, yes, biotin is required for fetal development in addition to folic acid. Moreover, during pregnancy, multivitamins are advised to be taken to keep the development smooth.
Also read: The Complete Guide to Vitamin B-Rich Foods: Top 20 Picks
Final Words
Incorporating vitamin B7 foods into your daily diet can ensure you meet your daily vitamin B7 requirements for overall well-being and health. Whether you eat animal-based foods or plant-based foods, there is a wide range of options for each one of you to choose from. So, incorporating foods such as bananas, mushrooms, eggs, salmon, spinach, etc, in your diet can be beneficial for your optimal health and well-being.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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