Food With Vitamin B7


Vitamin B7 is an essential vitamin that keeps the body running. As more people are becoming aware of this valuable nutrient, vitamins with B7 are taking off as well. In this blog post we cover everything you need to know about Vitamin B7 supplements and foods enriched with it, including information on how to boost your fertility naturally.

Food With Vitamin B7

Vitamin B7 is found in a number of foods, though in small amounts. This includes walnuts, peanuts, cereals, milk, and egg yolks. Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.

Foods rich in Biotin (vitamin B7). Foods as liver, eggs yolk, yeast, cheese, sardines, soybeans, milk, cauliflower, green beans, mushrooms, peanuts, walnuts and almonds. Image Credit: By Evan Lorne / Shutterstock

Health Benefits

Biotin is essential for the body’s metabolism. It acts as a coenzyme in a number of metabolic pathways involving fatty acids and essential amino acids, as well as in gluconeogenesis – the synthesis of glucose from non-carbohydrates. Although biotin deficiency is rare, some groups of people may be more susceptible to it, such as patients suffering from Crohn’s disease. Biotin deficiency symptoms include hair loss, skin issues including rash, an appearance of cracking in the corners of the mouth, dryness of the eyes and appetite loss. Vitamin B7 promotes appropriate function of the nervous system and is essential for liver metabolism as well.

Biotin is commonly advised as a dietary supplement for strengthening hair and nails, as well as in skin care. It is suggested that biotin aids cell growth and the maintenance of mucous membranes. Although biotin may be present in certain cosmetics, it is important to remember that it cannot actually be absorbed through skin, hair or nails.

Vitamin B7 can aid in caring for thinning hair and brittle nails, especially in those suffering from biotin deficiency. However, research so far has shown no conclusive results to back up the claim that biotin is directly related to the improvement of skin and nail condition or in increased hair growth.

Some evidence has shown that those suffering from diabetes may be susceptible to biotin deficiency. Since biotin is an important factor in the synthesis of glucose, it may help maintain an appropriate blood sugar level in patients suffering from type 2 diabetes.


As a water-soluble vitamin, biotin is not stored in the body, instead being secreted through urine, so it must be provided in our daily diet. Some amount of vitamin B7 can also be synthesized by the bacteria living in the gut. However, since biotin deficiency is rare and the amounts needed by the body are small, many countries do not actually provide a recommended daily intake of biotin. The daily amounts suggested by the United States Food and Nutrition Board are 6 micrograms for an infant up to the age of 6 months, 30 micrograms for adults of 19 years and older and 35 micrograms in the case of breastfeeding women. Studies have shown that people consume on average 36 micrograms of biotin daily, meeting the average intake recommended above. Different amounts may be recommended to treat vitamin B7 deficiency and will be advised by a proper health professional.

According to the Mayo Clinic, a daily intake of biotin of up to 10 milligrams has no adverse effects to the body. Moreover, so far no research has shown the possibility of overdosing on vitamin B7. Since it is water-soluble, excess amounts are not stored in the body and are instead flushed out through the urine.

Vitamin B7 Rich Food Sources, Fruits & Vegetables

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.

Vitamin B7 Rich Foods

Biotin, or vitamin B7, is a water-soluble vitamin necessary for the body’s metabolism and operation. It is a necessary component of several enzymes involved in various important metabolic processes in the human body, including fat and glucose metabolism and amino acid metabolism for protein production. In addition, biotin is a nutrient that promotes cell growth and is commonly found in dietary supplements for hair and nail strength and skincare products.

While the gut is said to be a natural source of biotin, scientists are unsure about how much of it the body can absorb. Thus, getting vitamin B7 externally in vitamin B7 rich foods is important. Just as the body needs help with creating vitamin B7, so do we need some external help when it comes to our health.

Here is where health insurance becomes very important to us. Having the right medical insurance plan is paramount importance to us as we never know when things may go South with our health. In cases of medical emergencies, health insurance will come to our rescue. But just getting any medical insurance plan will not work.

The right plan is from a trusted company and one you know you can rely on. Tata AIG has been the recipient of the trust of our clients for years now. Our health insurance is tailored so that our clients receive a plan that works best for them. Thus, there are many similarities between vitamin B7 and the right medical insurance plan. So, if you wish to know about biotin foods, you need not look any further.

Vitamin B7 Sources

Some biotin-rich foods in veg and non-veg options are given below. Follow the list to get an idea about which biotin-rich foods you can consume.

  • Eggs Yolk

Egg yolk is a natural source of biotin. We can find up to 10 micrograms (mcg) of vitamin B7in a whole cooked egg. Properly cook eggs before eating them to get the most biotin and keep yourself safe. Dietary avidin, a protein found in raw egg white, binds to biotin, making it difficult for the body to absorb it. Cooking removes the biotin from the avidin, allowing the vitamin to be absorbed more easily by the digestive system. Having an egg a day is much like getting health insurance, as they both are good for you in the long run.

  • Yeast

Both brewer’s yeast and nutritional yeast can be considered vitamin B7 rich foods. However, biotin content varies by brand. Brewer’s yeast is a live yeast used in the production of beer and bread. Contrarily, nutritional yeast is used to give meals a cheesy or nutty flavor.

  • Dairy

All dairy products are a good source of vitamin B7. They are all easily available and fairly inexpensive alternatives to meet your quota of biotin. Dairy is also seen as biotin-rich food for hair growth and clear skin.

  • Nuts

Although the amount of biotin in nuts and seeds varies, they are generally good sources of vitamins. Biotin can be found in almonds, walnuts, and pecans. So if you are looking for a veg biotin-rich option, nuts could be the way to go.

  • Avacado

Avocado offers 3.2 to 10 micrograms of biotin per 100 grams. In addition, avocados, like nuts and seeds, are high in vitamin E, so they may be an excellent choice for individuals trying to protect their skin.

  • Sweet Potatoes

Sweet potato is a nutritional food that contains biotin. Apart from biotin, about 2.4 mcg of vitamin A is found in a half-cup of baked sweet potato. Vitamin A, which aids in replacing skin cells, may also benefit skin health. Beta carotene, which the body processes into vitamin A, is also abundant in sweet potatoes.

  • Legumes

Legumes are among the best vitamin B7 rich foods. Protein, fiber, and other micronutrients are abundant in legumes such as peas, beans, and lentils. Peanuts and soybeans are two of the richest sources of biotin in this group. About 5 mcg of biotin is found in a 28-gram meal of roasted peanuts.

  • Liver

Biotin is abundant in several organ meats, particularly the liver. This makes biological sense because your liver stores the majority of your biotin. So if you want to raise your vitamin B7 count quickly, the animal liver is what the doctor recommends.

  • Bananas

Bananas are one of the most widely consumed fruits on the planet. Fiber, carbohydrates, and micronutrients, including vitamins, iron, and potassium, are abundant. They are also very rich in biotin.

  • Mushrooms

Mushrooms are a favorite of many people. We can consume them in a variety of ways. Mushrooms provide a host of health benefits and a healthy dose of biotin.

Benefits of Vitamin B7

Biotin is required for the proper functioning of the body’s metabolism. It functions as a coenzyme in various metabolic processes, including fatty acids and vital amino acids, as well as gluconeogenesis (the production of glucose from non-carbohydrate sources). Although biotin deficiency is uncommon, some people are more vulnerable than others, such as Crohn’s disease sufferers. hair loss, skin disorders such as dermatitis, cracking in the edges of the mouth, tightness of the eyes, and appetite loss are all indications of biotin deficiency. In addition, vitamin B7 helps the neurological system operate properly and is necessary for liver metabolism.

Health Insurance Policy

Just as biotin enriches the quality of life, so does a good health insurance policy. When you are diagnosed with biotin deficiency, you look into biotin-rich foods and get those that work best for you. Similarly, you need to compare health insurance policies and the companies available when you want to buy a medical insurance policy. Then, you must buy the policy that works best for you.

Tata AIG provides you with health insurance tailored to your needs and requirements. You get to enjoy medical insurance plans with covid-19 cover, cashless support, and a network of over 7000+ hospitals. You are assured of quality service and aid whenever the need arises.


Health is an important part of our life. As long as we have health on our side, we can achieve almost anything. We need to ensure we are partaking in a balanced diet and are exercising regularly. We also need to ensure that we are prepared for any unexpected situations that may come up. Thus, having a good medical insurance policy, like the one offered by Tata AIG, is paramount.

Which foods are rich in Vitamin B7?

Vitamin B7 or Biotin is known to promote cell growth and is often an ingredient in supplements to promote hair and nail health, as well as in cosmetic products sold in the market. School for skin care. So where is vitamin B7 found in the foods we eat every day?

1. What is Vitamin B7?

You may recognize vitamin B7 by its common name biotin. This is a water-soluble B vitamin found naturally in some foods and also in supplements. Biotin plays an important role in supporting enzymes that break down fats, carbohydrates and proteins in food. It also helps regulate the signals sent by cells and the activity of genes.
Recommended Dosage (RDA) does not exist for biotin because there is not enough evidence to recommend a daily intake needed for most healthy people. Instead, there is an AI (Adequate Intake), which is assumed to ensure adequate nutrition.
AI of biotin for men and women 19 years and older and for pregnant women is 30 micrograms per day. Breastfeeding women need 35 micrograms per day.
The safe upper limit of intake (UL) is the maximum daily intake that is unlikely to cause harmful side effects in the general population. There is no UL for biotin due to lack of reports showing negative effects from very high intakes.

2.Benefits of vitamin B7 for health

Biotin supplements are often appreciated as a treatment for hair loss; healthy hair, skin and nails. While a biotin deficiency can certainly lead to hair loss and skin or nail problems, the evidence for the benefits of supplementation is not convincing enough. A handful of case reports and small trials have demonstrated benefit, but study designs still have weaknesses:
Diagnosis of different types of hair conditions or not cited. Researchers have also noted that some hair loss conditions can go away on their own without treatment, so it’s impossible to say that biotin supplements specifically help hair regrow. Some research suggests that biotin supplements may be most beneficial in people with nutrient deficiencies; however, studies measuring biotin levels before and during supplementation are lacking to confirm this conclusion.

Rụng tóc là biểu hiện của viêm da dầu tiết bã
Bổ sung biotin được đánh giá cao như một phương pháp điều trị rụng tóc

Some evidence has shown that people with diabetes may be prone to biotin deficiency. Since biotin is an important factor in glucose synthesis, it may help maintain proper blood glucose levels in patients with type 2 diabetes.
Despite the inconclusive evidence, vitamin B7 supplements are still very popular. Biotin is often added to multivitamins and supplements for hair, nails, and skin. While vitamin B7 can be found in some cosmetics, it’s important to remember that it can’t actually be absorbed through the skin, hair, or nails. The FDA recommends that people inform their doctor at each visit about all supplements and dosages they are taking.

3. Vitamin B7 in which foods?

Vitamin B7 is found in a number of foods, although only in small amounts. These foods include walnuts, peanuts, whole grains, milk, and egg yolks. Some other foods that also contain vitamin B7 include wholemeal bread, salmon, pork, sardines, mushrooms, and cauliflower. Fruits that contain biotin include avocados, bananas, and raspberries. In general, a healthy, varied diet will provide the body with the necessary amount of biotin.
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