Vitamin B7-rich food sources - foods, fruits and vegetables

Our bodies need sufficient nutrition to function every day. A balanced diet provides the required nutrients. We can add fresh fruits and vegetables, whole grains, nuts, legumes and lean protein to our diets to get the vitamins and minerals our bodies need. Vitamin B7, or biotin, is one crucial nutrient that impacts cell growth. Let’s learn more about the vitamin and foods rich in biotin to enjoy a healthy life.

A water-soluble vitamin, biotin plays a crucial role in cell growth by impacting the metabolic functions of folic acid, vitamin B12, and pantothenic acid. Vitamin B7 fuels the body and helps convert food into energy. Without sufficient biotin, individuals could suffer from neurological issues. Biotin deficiencies can impact skin, hair, eyes and brain function.

Most food items contain trace amounts of vitamin B7. These biotin sources provide us with a healthy dose of vitamin B7 daily:

The healthier version of everybody’s favourite vegetable nourishes your body with biotin. You will get 2.4 micrograms of vitamin B7 from half a cup of cooked sweet potatoes. They also have high amounts of beta carotene, which boosts your skin health.

One 100-gram serving of avocado provides your body with 3.2 to 10 micrograms of biotin. Apart from being one of the best vitamin B7 fruits, avocados are also rich in vitamin E, nourishing your skin and keeping it healthy.

Include nuts and seeds in your daily diet to enjoy more vitamin B7 foods. Pecans, walnuts, almonds and peanuts provide your body with a healthy dose of biotin. A quarter cup of roasted almonds has 1.5 micrograms of biotin. Roasted sunflower seeds have 2.6 micrograms of biotin per quarter cup.

Organ meats like liver and kidney contain more biotin than other parts. You get 30 micrograms of biotin per three ounces of liver. On the other hand, a three-ounce serving of a cooked hamburger patty contains less than four micrograms. Apart from supplying biotin, the liver also nourishes your body with iron.

Eggs serve as another great source of biotin in food. One cooked egg can provide ten micrograms of vitamin B7. Raw egg whites contain dietary avidin, a protein that makes it difficult for the body to absorb biotin. Cooking the eggs separates the avidin from the biotin, which helps our digestive tract absorb the vitamin.

Babies under six months require up to five micrograms of biotin every day. From seven months to one year, the amount increases to six micrograms. Toddlers between one and three require eight micrograms, and children between the ages of four and eight need 12 micrograms per day. From the ages of nine to 13, children should have 20 micrograms per day. Teenagers between 14 and 18 need 25 micrograms per day, and adults require 30 micrograms of biotin[1]. 

You can get the required vitamin B7 by eating a balanced diet and including biotin-rich foods in your daily routine. Eating a whole egg for breakfast and snacking on nuts and seeds during the day can help you stay healthy while nourishing your body with the required nutrients. Apart from the foods mentioned above, you can also eat boiled spinach, fresh broccoli, salmon and dairy to boost your biotin intake.

Getting the recommended daily amounts of various vitamins and minerals helps you stay healthy. You can couple your balanced diet with regular exercise and a good health plan to remain fit and worry-free. Your health policy helps take care of hospital bills after a medical emergency. Ensure you renew your health insurance on time every year for uninterrupted coverage.

ARN: Zuno/Blog/0323/23