What Are The Benefits Of Vitamin B7 (Biotin) ?
Vitamin B7, more commonly known as biotin, is a crucial water-soluble vitamin that plays a vital role in numerous bodily functions. It's often associated with healthy hair, skin, and nails, but its benefits extend far beyond cosmetic improvements.
- Energy production: it helps convert food into energy.
- Cell growth: it supports healthy cell growth and function.
- Hair, skin, and nail health: it contributes to the maintenance of healthy hair, skin, and nails.
- Metabolism: it plays a role in the metabolism of carbohydrates, fats, and proteins.
- Nervous system function: it supports healthy nervous system function.
NIH (National Institutes of Health) recommends the daily intake of vitamin B7, or biotin, it varies across different life stages:
- Children 4-8 years: 12 mcg vitamin B7 (biotin)
- Children 9-13 years: 20 mcg vitamin B7 (biotin)
- Teens 14-18 years: 25 mcg vitamin B7 (biotin)
- Adults: 30 mcg vitamin B7 (biotin)
- Pregnant women: 30 mcg vitamin B7 (biotin)
- Breastfeeding women: 35 mcg vitamin B7 (biotin)
Where Can You Find Vitamin B7 (Biotin) ?
Biotin is found in a variety of foods, making it relatively easy to incorporate into your daily diet. According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:
Animal Product, Best Sources
- 1 egg yolk, grade A, large: 7.8 mcg vitamin B7 (biotin)
Plant-Based Food, Best Sources
- Peanut butter, creamy: 87.8 mcg vitamin B7 (biotin)
- Flour, almond: 69.1 vitamin B7 (biotin)
- Almond butter, creamy: 57.3 mcg vitamin B7 (biotin)
- Almond: 57 mcg vitamin B7 (biotin)
- Flaxseed: 33.8 mcg vitamin B7 (biotin)
- Mushroom, maitake: 32.6 mcg vitamin B7 (biotin)
- Flour, quinoa: 26.2 mcg vitamin B7 (biotin)
- Sorghum: 26.1 mcg vitamin B7 (biotin)
- Flour, amaranth: 25.4 mcg vitamin B7 (biotin)
- Flour, sorghum: 24.2 mcg vitamin B7 (biotin)
- Pecan: 22.7 mcg vitamin B7 (biotin)
- Oat: 22 mcg vitamin B7 (biotin)
- Flour, oat: 20.2 mcg vitamin B7 (biotin)
- Buckwheat: 18.6 mcg vitamin B7 (biotin)
- Walnut: 17.3 mcg vitamin B7 (biotin)
- Mushroom, lion's mane: 16.9 mcg vitamin B7 (biotin)
- Mushroom, pioppini: 15.3 mcg vitamin B7 (biotin)
- Flour, buckwheat: 15.1 mcg vitamin B7 (biotin)
- Chia seed: 14.5 mcg vitamin B7 (biotin)
- Sesame butter, creamy: 13.3 mcg vitamin B7 (biotin)
- Mushroom, crimini: 12.6 mcg vitamin B7 (biotin)
- Mushroom, enoki: 12.5 mcg vitamin B7 (biotin)
- Mushroom, king oyster: 10.8 mcg vitamin B7 (biotin)
- Mushroom, beech: 8.07 mcg vitamin B7 (biotin)
- Mushroom, oyster: 7.04 mcg vitamin B7 (biotin)
- Mushroom, shiitake: 6.05 mcg vitamin B7 (biotin)
- Brown rice: 4.99 mcg vitamin B7 (biotin)
- Black rice: 4.88 mcg vitamin B7 (biotin)
- Spinach: 4.25 mcg vitamin B7 (biotin)
- Raspberry: 3.43 mcg vitamin B7 (biotin)
- Soy milk: 3.34 mcg vitamin B7 (biotin)
- Corn: 2.51 mcg vitamin B7 (biotin)
- Carrot: 2.4 mcg vitamin B7 (biotin)
- Cottage cheese: 2.28 mcg vitamin B7 (biotin)
- Sour cream: 1.91 mcg vitamin B7 (biotin)
- Cream cheese: 1.74 mcg vitamin B7 (biotin)
- Almond milk: 1.42 mcg vitamin B7 (biotin)
- Oat milk: 1.41 mcg vitamin B7 (biotin)
- Cucumber: 0.963 mcg vitamin B7 (biotin)
- Mango: 0.925 mcg vitamin B7 (biotin)
- Honeydew: 0.713 mcg vitamin B7 (biotin)
- Orange bell pepper: 0.58 mcg vitamin B7 (biotin)
- Tomato: 0.469 mcg vitamin B7 (biotin)
- Yellow bell pepper: 0.46 mcg vitamin B7 (biotin)
- Red bell pepper: 0.427 mcg vitamin B7 (biotin)
- Blueberry: 0.3 mcg vitamin B7 (biotin)
- Strawberry: 0.19 mcg vitamin B7 (biotin)
- Red grapes: 0.122 mcg vitamin B7 (biotin)
- Green grapes: 0.111 mcg vitamin B7 (biotin)
