5 Food Sources of Vitamin B7/Biotin that Can Improve Health

Biotin or vitamin B7 or also called vitamin H. This vitamin has a myriad of benefits for the body, here are 5 Food Sources of Vitamin B7/Biotin!

Nutrients It is one of a group of water-soluble B-complex vitamins that are actively involved as coenzymes in several metabolic processes.

The main role of biotin is to convert food into energy and is useful as an enzyme in carbohydrate, protein, and fat metabolism. 

Biotin plays an important role in promoting healthy skin, hair and nails, promoting cell growth and healthy liver function. Due to its incredible benefits for promoting healthy skin and hair, biotin is a key ingredient in most beauty products and supplements.

Biotin or vitamin B7 also works well in improving the cognitive function of the brain and nervous system. Biotin supplements help with the symptoms of depression and schizophrenia.

Symptoms of biotin deficiency are very rare, but some of the signs and symptoms associated with it include hair loss, brittle nails, red rashes on the skin and eyes, dry eyes, scaly skin, fatigue, insomnia and loss of appetite. 

Regular intake of eggs can lead to biotin deficiency due to the presence of avidin in eggs which binds to biotin in the intestines and inhibits the assimilation of this vitamin.

Biotin is available in a spectrum of natural food sources such as dairy products, soy, mushrooms, cauliflower and peanuts. Because biotin is a water-soluble vitamin, the body doesn't store it and if there's an excess it gets excreted. Vitamin B7 is also available in supplement form.

5 Amazing Health Benefits Of Biotin

Promotes Hair Growth

Adding biotin-rich foods to your diet helps stimulate hair growth by increasing hair volume and making your mane look smooth and shiny.

Skin Healthy

A lack of biotin is one of the causes of dry skin, itching, acne and psoriasis. To nourish the skin from the inside out, it is important to add foods rich in biotin which helps improve skin tone and keeps you looking youthful. 

Many topical skin care products contain biotin which helps nourish and maintain skin brightness.

Strengthens Nails

Biotin is known for its good nail health properties. Some evidence also reveals that people who take biotin supplements have thickened their nails by up to 25% and have also reduced the number of broken and cracked nails.

Promotes Fetal Development

Biotin plays an important role in fetal development and growth. Pregnant women who don't get enough biotin naturally every day are at an increased risk of serious birth defects. 

Having a biotin supplement along with folic acid supports normal fetal development, healthy growth and lowers the risk of pregnancy complications.

Improves Brain Function

Biotin helps in the normal functioning of the nervous system to promote neurotransmitter activity and nerve signaling function. Including biotin-rich foods improves brain function, memory and prevents the development of neurodegenerative disorders such as dementia and Alzheimer's disease.

Check out this infographic for the best biotin-rich food choices:

That's the article 5 Food Sources of Vitamin B7/Biotin, hope it helps.