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Vitamin B7 or Biotin, is an important micronutrient responsible for a variety of functions. A lack of biotin can negatively impact your metabolism of fats and carbohydrates. Stay with us to know more about biotin, the food rich in biotin and how vitamin B7 deficiency can lead to multiple health issues.
Sarah, a working professional from Delhi, lived quite a busy life amid the city’s hustle and bustle. Over the last few weeks, she noticed her brittle nails and dull hair. Initially, Sarah thought it was the seasonal changes or the city’s pollution making her hair dull and dry. However, there were no signs of improvement even after a month, and she discussed this with her nutritionist friend. Sarah discovered that all her symptoms suggested a vitamin B7 deficiency. The consultation encouraged her to follow her nutritionist’s advice and add biotin-rich foods like eggs, sweet potatoes, and spinach to her diet. Soon, Sarah was able to see a remarkable improvement not just in her hair but also in her overall health.
Sarah is just another example showcasing how vitamin deficiencies can take a toll on your overall health and wellness. It also affects your nervous system and skin and hair health. Thus, it is important to add adequate amounts of B7 to your diet.
But do you know the food that are rich in B7? Worry not. It's never too late to educate yourself about the health benefits of this miracle vitamin. In this blog, we will take a look at the goodness of vitamin B7 foods, their adequate amounts, and symptoms of deficiencies.
How Vitamin B7 Affects Your Health?
Biotin, or vitamin B7, is a crucial element in maintaining your overall health. Numerous studies show the connection between biotin and its positive impact on the nervous system, hair, skin, eyes, etc. The core aim of this vitamin is to support your body's enzymes in carrying out their functions and maintaining the health of cells. Some of the major benefits include:
Can Reduce Sugar Levels
Health experts and their research have found that vitamin B7 benefits in reducing blood sugar levels and total fats in people with diabetes.
Biotin for Healthy Hair & Nails
Health professionals and the cosmetic industry highly claim and attest to the benefits of biotin-rich foods for hair growth & nails. They suggest taking biotin, which can help improve hair health that may be damaging because of biotin deficiency.
Biotin-rich Foods for Skin Health
Some experts also claim the benefits of biotin in helping treat a variety of skin conditions. However, more solid research and evidence to support the claim needs to be done.
Biotin for a Healthy Pregnancy
According to certain reports from the field of medicine, pregnant women may suffer from mild levels of biotin deficiency which can impact the baby's health. Thus, it is important to consume high-biotin foods to ensure a safe and healthy pregnancy.
What are the Adequate Levels for Vitamin B7?
An average daily level or Recommended Dietary Allowance (RDA) is not fixed yet for biotin because of insufficient data. However, the National Institute of Health takes adequate levels into account. This is done to ensure nutritional efficiency. The table below gives an idea of adequate intake levels for Vitamin B71
| Age | Adequate Intakes (in mcg) |
|---|---|
| Up to 6 months old | 5 |
| 7 to 12 months old | 6 |
| 1 to 3 years old | 8 |
| 4 to 8 years old | 12 |
| 9 to 13 years old | 20 |
| 14 to 18 years old | 25 |
| 19 and above | 30 |
What Foods are Rich in Vitamin B7?
Wondering how to include more health in your diet? Here is a list of foods high in vitamin B7:
Eggs
Eggs are packed with the goodness of a variety of vitamins and minerals. A few of them include protein, phosphorus, vitamin B, etc. Egg yolks are popular for their biotin content. According to the National Institute of Health, a whole egg can help you have 10 micrograms or mcg of biotin per serving.
You can eat eggs in several delicious ways. You may simply boil them, scramble them, or add them to your favourite waffles or salad.
Avocados
Avocados, a popular superfood, are rich in folate, healthy fats, and several other nutrients. Not to miss- they are one of the best sources of biotin. From having them on your toast to making your burrito bowl more fulfilling, an avocado does it all.
Sweet Potato
Delicious in taste and filled with the nutritional content of vitamins, minerals, and fibre, sweet potatoes are one of the top vegetable food sources of vitamin B7. ½ cup of cooked sweet potatoes has about 2.4 mcg of B7.
Boil them, peel them, mash them, and add them to your favourite salads or sandwiches or burgers. Enjoy it the way you want.
Broccoli
When it comes to nutrient-rich foods, you cannot forget to mention broccolis. They contain several vitamins like A, C, B7, calcium and fibre. ½ cup of broccoli has about 0.4 mcg of biotin.1 You can have it raw or simply saute it to give it a delicious touch. Further, you may add these natural biotin supplements to your favourite soups, salads, or pasta bowls.
Nuts & Seeds
The benefits of nuts and seeds in enhancing your nutritional profile are not a hidden fact. They are enriched with protein and fibre and are one of the top foods to boost biotin intake. ¼ cup of roasted almonds has about 1.5 mcg of B7.
Not to forget, they can be your healthy munching partners. You may have them raw or in roasted forms. You can also prepare homemade spreads using the good taste and nutritional richness.
Bananas
You might be aware of the popularity of bananas because of their fibre and potassium content. But did you know that they are quite reliable plant based sources of biotin as well? Yes, you heard that right. ½ cup of bananas, that's about 105 gms, contains about 0.2 mcg of biotin.
Plus, the best part is you can enjoy these bananas in several ways. You can have them in your fruit salads, smoothies, or even in the form of ice creams.
Tuna
Known for several benefits, such as aiding weight loss, boosting immunity, and reducing vision problems, tuna is rightly called a superfood. It is also a healthy source of several vitamins like B12, B7, and more. About 3 ounces of tuna can help you provide over 0.6 mcg of biotin.1 So, why wait? Have your tuna rice or salad bowl to enjoy a nutrient-rich diet.
Vitamin B7 Deficiency: What are the Signs?
Given the unhealthy and busy lifestyle, it is better to have a healthy diet to avoid any kind of nutritional deficiency. While the occurrences of biotin deficiency have been quite rare, they are not non-existent, especially among pregnant women. Although the reason behind these deficiencies hasn't been established yet, it is better to gauge them on time. This helps avoid any severe consequences. Here are some signs of biotin deficiency, suggesting you see a nutritionist.
- Hair thinning
- Dry/dull hair
- Brittle nails
- Rashes on your skin
- Lethargy
- Muscle ache
- Neurological symptoms in severe cases.
Takeaway
There might not be much research on how biotin positively helps in skin & hair health. However, it is still important to have healthy foods with high biotin content that ensure sufficient B7 levels in your diet and avoid any kind of nutritional deficiencies. These problems can be something as minute as hair thinning to as major as nervous system concerns. Not only can these concerns be physically exhausting, but they can be mentally and financially challenging, too.
Additionally, insuring your family against medical emergencies, small or severe, is as important as taking the sufficient amount of nutrient-rich foods. This will help you keep your savings protected and ensure quality healthcare. We at Care Health Insurance offer individual and family health insurance plans to ensure you have financial backing against all kinds of health emergencies. Further, you also get free annual check-ups with our various health plans that can come in quite handy in gauging these nutritional deficiencies. Secure your health today to keep it safer tomorrow!
>> Also Read: How to deal with Vitamin C Deficiency?
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
