What is Biotin (B7 Vitamin)?
Biotin is also known by its popular name B7 Vitamin. It is a water-soluble vitamin. It can be found in any biotin rich food. Biotin helps the body to break down fats, carbohydrates, and protein. Eating any biotin rich food can help keep nails and hair healthy. Foods like eggs, legumes, nuts, and seeds are high in biotin content. Since biotin is a water-soluble vitamin, it does not stay in the body. Therefore, consuming biotin on a regular basis is really necessary. This blog will tell you about biotin food source, natural sources of biotin and which biotin rich food is good for you and how eating vitamin b7 foods is beneficial for you.
How much biotin do we need? (B7 Vitamin)
Biotin is required by the body for better hair growth and to keep your skin and nails healthy. You can either take it from a food item that has biotin in it or from any biotin rich food. Different age groups require biotin in different quantities. Newborns From birth to 6 months require 5mcg, kids From 1- 3 years require 8mcg, From 4-8 years – 12mcg, teens from 9-13 years need 20mcg, from 14-18 years – 25 mcg and from 19+ years onwards its 30mcg.
| Age | Male | Female | Pregnancy | Lactation |
| Birth- 6 months | 5mcg | 5mcg | ||
| 7-12 months | 6mcg | 6mcg | ||
| 1-3 years | 8mcg | 8mcg | ||
| 4-8 years | 12mcg | 12mcg | ||
| 9-13 years | 20mcg | 20mcg | ||
| 14-18 years | 25mcg | 25mcg | 30mcg | 35mcg |
| 19+ years | 30mcg | 30mcg | 30mcg | 35mcg |
Why vitamin Biotin is important for a Healthy Lifestyle?
Apart from supporting healthy nails and hair, Biotin is also essential for the human body. It can help you to live a healthy lifestyle because of the following reasons:
1. Breaking down nutrients
Biotin is responsible for breaking the food in your body to convert it to energy. There are a number of enzymes involved in breaking down carbs, fats, and protein in the body and biotin helps them to effectively to do so. Biotin helps in Gluconeogenesis, Fatty acid synthesis, and amino acid breakdown. Therefore, it is really important to have a biotin rich food in your diet.
2. Helps with healthy nails
Biotin helps keep your nails healthy by promoting cell growth and aiding the metabolism of protein-building amino acids. You can easily consume biotin from a biotin rich food or biotin supplements. foods that contain biotin are eggs, milk, avocados, and many more. Some foods rich in biotin for hair growth and better nail health are chicken liver, legumes and nuts and seeds.
3. Improves hair health
Biotin plays a crucial role in keeping your hair healthy. This is because Biotin helps in the production of Keratin which is responsible for forming nails, skin, and hair. Vitamin b7 foods like eggs, flaxseeds, and salmon can induce better hair health. Lack of biotin in your body can lead to hair loss which can be avoided by eating any biotin rich food.
4. Helps in Pregnancy
Women who are pregnant have low levels of biotin in their bodies. This is because during pregnancy the body breaks the vitamin at a much faster rate. Therefore, it is really important for women during pregnancy to eat a biotin rich food than usual which can be done by various vitamin b7 foods.
5. Managing blood sugar levels
Low biotin levels can disrupt blood sugar regulation in the body. Biotin rich food may help to improve glucose and triglyceride levels in the body of people with Type 2 Diabetes. People with diabetes may have low biotin levels and may require to take biotin from any vitamin b7 foods.
6. Healthier Skin
There is little evidence that shows if biotin can help with skin health but people consuming Biotin can experience healthy skin. People who are biotin deficient can experience skin problems. Consuming vitamin b7 foods can help with hydrating the skin and making your skin more smooth. Some foods rich in biotin for hair growth and skin are nuts and seeds, legumes and milk.
Signs that you need more Biotin in your body
Not consuming enough biotin through vitamin b7 foods or any biotin rich food can cause biotin deficiency in the body. There are many signs that may indicate that your body needs Biotin such as
1. Rashes on the skin
Not having enough biotin in your diet can cause rashes on your skin because consuming biotin helps with skin health. This can be a sign that your body needs more biotin. A few examples of foods that contain biotin are milk, nuts and sends and legumes.
2. Hair loss or thin hair
Biotin helps with keratin production which is responsible for keeping your hair healthy. The absence of vitamin b7 foods in your diet can cause biotin deficiency in your body which can cause hair loss or thinning hair. Adding a biotin rich food in your diet can help. Foods rich in biotin for hair growth are avocados, mushrooms, legumes and various nuts and seeds.
3. Fatigue
Biotin is required by the body to metabolize glucose and lipids. If sufficient amounts of biotin are not present in the body then it struggles to find energy to perform activities. One way to make sure you don’t get fatigued due to the lack of biotin is to eat vitamin b7 foods.
4. Muscle cramps
Biotin is needed in the body to metabolize sugar. This sugar is then needed by the body as a source of energy and fuel. If the muscles are not provided with the required fuel, it may lead to muscle cramps. Therefore having a biotin rich food in your diet is necessary. You can get biotin from foods that contain biotin such as mushrooms and chicken liver.
15 Biotin-rich foods (B7 Vitamin)
There are many vitamin b7 foods that can provide you with the essential amounts of biotin. You can pick a biotin rich food from the list below and add it to your diet on a daily basis. The foods that contain biotin are as follows
- Almonds Rich in Biotin
- SeafoodRich in Biotin
- Egg yolks Rich in Biotin
- Whole wheat bread Rich in Biotin
- Legumes Rich in Biotin
- Liver Rich in Biotin
- Salmon Rich in Biotin
- Sweet potatoes Rich in Biotin
- Spinach Rich in Biotin
- Nuts and seedsRich in Biotin
- Bananas Rich in Biotin
- Mushrooms Rich in Biotin
- Yeast Rich in Biotin
- Broccoli Rich in Biotin
- Avocados Rich in Biotin
Almonds Rich in Biotin
Health benefits of almonds:
- Almonds are a great biotin food source and also of various nutrients. It provides you with Vitamin E, Magnese, and Magnesium
- Almonds also provide abundant amounts of antioxidants which helps the body to beat oxidative stress.
- This biotin rich food is high in healthy fats and low in carbs making it the right choice for people with Diabetes.
- The magnesium present in this biotin rich food may help lower blood pressure in your body.
- Eating almonds early in the morning can be really beneficial.
- You can eat a handful of almonds after your meal or make a fruit smoothie and add crushed almonds to it. Read more about the Health benefits of nuts
Biotin Content
| An ounce of almonds | 1.5 micrograms of biotin |
Seafood Rich in Biotin
Health benefits of seafood:
- One of the many rich vitamin b7 foods is seafood which is really high in protein is a great biotin food source
- Seafood is a great food option as it is low in saturated fat and is filled with various vitamins and minerals. It also packs omega-3 fatty acids which are really good for heart health.
- Seafood is also a biotin rich food that helps to keep your hair and nails healthy and can also make your skin look a lot better.
- Your brain health declines with age, consuming this biotin rich food can improve your brain health. Try masala fish
Biotin Content
| Fish (85gms) | 5 micrograms of biotin |
Egg Yolks Rich in Biotin
Health benefits of egg yolks
- Just like egg whites, egg yolks also contain a lot of nutrients. It contains essential nutrients like vitamins A, E, D, B1, and B12.
- Egg yolks are a great biotin food source and are really good for your gut health as it contains a protein called phosvitin which helps to reduce inflammation in the gut.
- Consuming this biotin rich food can also boost your skin health as it also contains various ceramides and peptides which help to improve the texture of your skin.
- Egg yolk is one of the foods that contain biotin that can keep your hair and skin healthy. Try egg-noodles-keto-india
Biotin Content
| One cooked egg | 10 micrograms of biotin |
Whole Wheat Bread Rich in Biotin
Health benefits of whole wheat bread:
- Whole wheat bread is a great source of carbohydrates that is required by the body for energy and fuel
- Whole wheat bread also contains some amounts of vitamins and minerals such as iron, potassium, and B Vitamins.
- This biotin rich food can also help with digestive health if there is a good amount of fiber in it.
- Whole wheat bread is also a great biotin food source. One slice of whole wheat bread can contain up to 6 micrograms of biotin, a lot more than white bread.
- You can include whole wheat bread in your breakfast alongside eggs or any other foods that contain biotin to increase your biotin intake.
Biotin Content
| Whole wheat bread | 0.02-6 micrograms of biotin |
Legumes Rich in Biotin
Health benefits of Legumes:
- Legume is a biotin rich food that has a lot of other nutrients as well. Legumes are low in cholesterol or fat, which makes them low in calories. It is one of the natural sources of biotin.
- Legumes are also really high in calcium. In fact, some legumes have the same calcium content as a glass of milk.
- Legumes are one of the many vitamin b7 foods which are high in antioxidants. They also have good fiber content which can help control blood pressure. They are also a great biotin food source.
Biotin Content
| 28 grams of legume | 5 micrograms of biotin |
Liver Rich in Biotin
Health benefits of meat liver:
- Chicken liver is a great biotin rich food and provides the body with biotin because a majority of the body’s biotin is stored in the liver itself.
- If you are non-vegetarian then eating cooked chicken liver can provide you with essential biotin amounts.
- Eating chicken liver can also provide you with Vitamin A, D, and iron.
Biotin Content
|
3 ounces of cooked chicken liver |
138 micrograms of biotin |
Salmon Rich in Biotin
Health benefits of salmon:
- Salmon is a great source of protein and a good biotin food source. It can be consumed by people if they trying to lose, maintain, or gain weight
- Natural sources of biotin like salmon can also help improve brain function due to the presence of omega-3 fatty acids in it.
- This biotin rich food is anti-inflammatory which means eating salmon on a regular basis can help reduce inflammation in the body.
- Salmon is one of the foods that contain biotin which can be consumed in the morning and at lunch providing you with enough protein for the day.
Biotin Content
| 3 ounces of salmon | 5 micrograms of biotin |
Sweet Potatoes Rich in Biotin
Health benefits of sweet potato
- Sweet potatoes are a great source of energy. It contains fiber that helps to stabilize your blood sugar levels.
- Eating sweets and potatoes can also reduce the amount of bad cholesterol in the body which can reduce the chances of a heart condition.
- This biotin rich food can also help with inflammation in the body.
- Sweet potatoes are one of the many vitamin b7 foods that have ample amounts of biotin as well.
- Natural sources of biotin like sweet potatoes can be consumed at any time of the day but it is advisable to eat them in breakfast or at lunch as they provide you with a longer lasting energy.
Biotin Content
| 1/2 cup of sweet potatoes | 2.4 micrograms of biotin |
Spinach Rich in Biotin
Health benefits of Spinach
- Spinach is low in calories making it a great choice for people who are trying to lose weight.
- Spinach has a great water content in it which can help with dehydration in the body.
- Natural sources of biotin like Spinach is filled with various nutrients such as Vitamin K, manganese, and calcium.
- This biotin rich food is also filled with iron which is needed by the body to circulate oxygen to various parts of the body.
- You can easily make a spinach salad at home or consume it as a side dish.
Biotin Content
|
1/2 cup boiled spinach |
0.5 micrograms of biotin |
Nuts and Seeds Rich in Biotin
Health benefits of nuts and seeds
- Consuming nuts and seeds can provide your body with healthy fats.
- Many vitamin b7 foods including nuts and seeds contain good amounts of vitamins and minerals.
- Nuts and seeds can help to boost heart health due to the presence of good fats in them.
- Consuming this biotin rich food can also provide you with loads of antioxidants.
- You can consume a handful of nuts after each meal for healthy fats. You can Buy best sunflower seeds online
Biotin Content
| A quarter cup of roasted almonds | 1.5 micrograms of biotin |
Bananas Rich in Biotin
Health benefits of Bananas:
- Bananas are a great source of energy and can be easily integrated into your weight loss or weight gain plans
- It is rich in various vitamins namely – Vitamin C, Riboflavin, Folate, Copper, and much more.
- Eating this biotin rich food can also help improve digestion because it has a good amount of dietary fiber in it
- It is also really good for heart health as it contains potassium.
- Bananas are also a great source of biotin. Eating bananas daily can fulfill some of your biotin requirements easily.
Biotin Content
| 1/2 cup of banana | 0.2 micrograms of biotin |
Mushrooms Rich in Biotin
Health Benefits of Mushrooms
- This biotin rich food can help you control your cholesterol levels because mushrooms contain some compounds that reduce the amount of cholesterol production in the body.
- It is also a great source of Vitamin D which is essential for the body to maintain good bone health.
- Mushrooms are one of the many vitamin b7 foods that help to improve the immune system of the body.
- Eating a cup of mushrooms can provide you with decent amounts of biotin.
Biotin Content
| 120g of mushrooms | 2.6 micrograms of biotin |
Yeast Rich in Biotin
Health benefits of Yeast
- Nutritional yeast can provide you with many vitamins and minerals.
- This biotin rich food contains all the essential amino acids which are important for functions like tissue repair in the body.
- The fiber present in nutritional yeast is called beta glucan which can help to lower the cholesterol levels in the body.
- It is also a low-glycemic food that helps to regulate and control blood sugar levels.
Biotin Content
| 26g of nutritional yeast | 21 micrograms of biotin |
Broccoli Rich in Biotin
Health benefits of Broccoli
- A biotin rich food like broccoli is packed with many vitamins and minerals.
- Broccoli is also high in antioxidant content which can help the body to neutralize cell damage.
- Broccoli due to its good fiber content can help regulate blood sugar levels in people with Type 2 Diabetes.
- Just like many vitamin b7 foods broccoli also contains a decent amount of biotin.
- Consuming a broccoli salad is a great way to intake biotin. If you are on a keto diet then here are Vegetables for keto diet
Biotin Content
| 1/2 cup of broccoli | 0.4 micrograms of biotin |
Avocados Rich in Biotin
Health Benefits of Avocados
- Vitamin b7 foods like avocados contain many essential vitamins like vitamins K, E, and C.
- This biotin rich food is also high in healthy fats which are good for heart health and can make you feel fuller when eaten with meals.
- Avocados are a great source of Vitamin K which is essential for bone health and can help prevent conditions like osteoporosis. There are many amazing recipes you can make with avocados. Try Berry Aavocado Salad
Biotin Content
|
200gm of avocados |
1.85 micrograms of biotin |
Milk, Cheese, and Yogurt Rich in Biotin
Food items like milk, cheese, and yogurt can provide you with a good amount of biotin. Milk and various mill products if consumed daily can provide you with many vitamins and minerals including Vitamin D which is crucial for bone and teeth health. One cup of milk contains about 0.3 micrograms of biotin, a cup of curd contains 0.2 micrograms of biotin, and cheese especially cheddar cheese contains about 0.4 micrograms of biotin per ounce. Milk, cheese and yogurt are also foods rich in biotin for hair growth. Do you know about the Benefits of Greek Yogurt
Biotin Content
| 1 cup milk | 0.3 mcg biotin | |
| 1 ounce of cheddar Cheese | 0.4 mcg biotin | |
| One cup of Yogurt | 0.2 mcg biotin | |
Health Benefits Of Biotin Rich Foods
Biotin is essential to keep your hair, skin, and nails healthy. The absence of biotin from your diet can result in brittle hair, flaky skin, and unhealthy hair. The best way to consume biotin is to integrate a biotin rich food in your diet like bananas, milk, avocados, and more. This will not only keep your biotin deficiency at bay but also provide you with important vitamins and minerals. The health benefits of vitamin b7 foods are as follows
1. Hair Health
Biotin is really essential to keep your hair healthy. This is because biotin can stimulate keratin production which is the main component that forms your nails and hair. This eventually helps to better your follicle growth. One way to improve your hair health is to eat a biotin rich food. The foods rich in biotin for hair growth are eggs, legumes, mushrooms, cheese and many more.
2. Helps with Metabolism
Biotin helps to regulate the metabolism in the body. This is because biotin converts fats, carbohydrates, and protein into energy for the body. Hence, having a biotin rich food in your diet is really important.
3. Better skin and fingernails
Biotin or any biotin rich food plays an important role to produce keratin in the body. Keratin is what your hair and nails are made up of. Consuming healthy amounts of biotin from vitamin b7 foods can help keep your skin and fingernails looking healthier. Some foods rich in biotin for hair growth and better skin and fingernails are chicken liver, mushrooms and bananas.
4. Prenatal Care
Women during pregnancy should include biotin rich food in their diet because biotin deficiency occurs in the body when a woman is pregnant. This can lead to health issues in developing babies
5. Regulating blood sugar levels
Biotin can also help regulate blood sugar levels in the body. This is because biotin is responsible for breaking down carbohydrates present in the body into fuel for the body.
How Can You Get Enough Vitamin B7?
Vitamin B7 also known as Biotin is required by the body for healthy hair and nails. You can get Vitamin B7 from Vitamin b7 foods or biotin tablets. Getting biotin from natural sources is a better option because you will also be getting the essential vitamins and minerals.
1. From food items
You can easily get Vitamin B7 from food items such as milk, cheese, yogurt avocados, mushrooms, and many more. Certain foods like eggs are great biotin rich food as it is not only cheap but also provide you with a good quantity of protein and biotin. Bananas are an example of foods that contain biotin which is also widely available.
2. From supplements
There are many biotin supplements available in the market in the form of tablets and powder which can be consumed with your meals. However, biotin from a biotin rich food is a better option because it provides you with extra nutrients as well.
FAQs
How can I raise my Biotin levels fast?
You can raise your biotin levels by eating foods rich in biotin. Food items like eggs, milk, cheese, and yogurt are great sources of biotin and can help keep your hair and nails healthy.
What Are Some High Biotin Rich Foods?
Egg yolks, legumes, nuts, and seeds are some foods that can provide you with good amounts of biotin.
Can Biotin Grow Hair Back?
There is no strong evidence that shows the role of Biotin in hair growth but taking biotin can make your existing hair healthier.
Are there any Health Risks from Excessive Biotin?
Biotin to a great extent is safe to consume but in some cases, excess biotin may cause excess thirst and stomach discomfort.
What Are Some Biotin Rich Foods For Vegetarians?
Foods like legumes, avocados, milk, and bananas are great sources of Biotin for vegetarians.
What are some best Fruits Rich in Biotin B12?
Fruits like Bananas and Avocados are rich in Biotin. Eating these fruits daily can fulfill the biotin requirement of your body.
What causes Biotin deficiency?
Factors like Intestinal problems, IV Feeding, and long-term dieting can cause biotin deficiency.
Should you take vitamin Biotin supplements?
Biotin supplements can help you to fulfill your biotin requirement if you don’t have access to foods rich in biotin.
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