Top 10 Indian Foods Rich In Vitamin B7

Vitamin B7 :
- Biotin is also called Vitamin B7 or Vitamin H
- Vitamin B7/ Biotin is a water-soluble vitamin and hence our body doesn’t store it
- Biotin is needed in very small amounts to help the body make fatty acids
- Biotin is an important vitamin for digestion
- It can help your body make new red blood cells
- Biotin plays a vital role in assisting enzymes to break down fats, carbohydrates, and proteins in food
- Aids in gene expression, nervous system function and endocrine activity in the pancreas, thyroid and adrenal glands
- It also helps to regulate signals sent by cells
- The bacteria that live naturally in your bowel are helpful in the production of biotin
- Biotin is also found in a wide range of foods, but only at very low levels
- Daily we need 30mcg of Vitamin B7
- Mainly used in treatment for hair loss and seen to promote healthy hair, skin, and nails
- Important for eye and brain function
- Biotin proved to be effective in improving regulation of blood sugar levels through enhancing the function of insulin-producing cells in the pancreas
- Biotin deficiency is caused by a diet that lacks biotin or by prolonged consumption of raw egg whites
- Symptoms appearing with a biotin deficiency is thinning hair, scaly skin rashes around eyes, nose, mouth and brittle nails
- Uncooked eggs contain a protein called avidin that binds with biotin and prevents its absorption
- Avidin is denatured by the cooking process, so eating cooked eggs is preferable
- Alcohol inhibits biotin absorption
Ten Important Indian Foods Which is Rich in Vitamin B7 –
1. Egg Yolk :
- Eggs are nutrient rich, protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants
- Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance
- Egg yolk is densely packed with nutrition and proteins, such as biotin, folate, vitamin A, and vitamin D
- Egg yolks are high in cholesterol and are a major source of dietary cholesterol
- Has greater effect on our blood cholesterol levels and, therefore, heart disease risk
- Omega-3 in eggs help in heart, brain health and in protecting our eyes
- Eggs are one of the healthiest foods you can eat for weight management
- Eating eggs can also help reduce variations in glucose and insulin levels
- Choline present in yolks is essential for normal cell functioning and is particularly important during pregnancy to support healthy brain development in the baby
- Eggs are also a low-carbohydrate food with a very low glycemic index score helps with diabetes
- A lower risk of gastrointestinal distress may be due to egg yolk proteins, such as phosvitin
- Certain compounds called sulfated glycopeptides are present in the membrane of the egg yolk helps in boosted immune system
- Egg yolk contains several compounds called peptides that helps in reduction of blood pressure
- The carotenoids present may protect against cataracts and macular degeneration
- Helps in healthy, glossy hair
- Egg yolk is applied to the scalp as a treatment for hair loss, brittle hair, or to try to make their hair grow faster
- A whole, cooked egg provides up to 10 mcg
2. Milk :
- Milk contains a lot of nutrients, including vitamins, minerals, protein, healthy fats and antioxidants
- Dairy is an excellent source of biotin
- Milk also contributes to bone and teeth health
- Milk is a rich source of quality protein that contains all nine essential amino acids, with just one cup containing 8 grams
- Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation
- It may help reduce age-related muscle loss and promote muscle repair after exercise
- Benefits bone health due to presence of calcium, vitamin D, phosphorus and magnesium
- Consuming milk and dairy products may prevent osteoporosis and reduce the risk of fractures
- Especially whole milk, to your diet may prevent weight gain
- Potassium, which can help the blood vessels dilate and reduce blood pressure, reducing the risk of heart disease and stroke
- The production of serotonin, a hormone associate with mood, appetite, and sleep
- One cup of reduced-fat milk contains 0.3 micrograms of biotin
3. Beef Liver :
- Beef liver is a nutritious food item that is naturally high in protein, vitamins, nutrients and mineral
- Supports the immune system
- It is essential for proper hemoglobin production
- Aids bone and tooth health
- Beneficial for eye health and for reducing diseases that cause inflammation
- Plays an important role in metabolism
- It is vital for energy production
- Liver has the highest protein content of all organ meats
- Help support the immune system, the nervous system, growth, development, and reproductive health
- Organ meats are high in cholesterol and saturated fat so it has to be consumed in limited amounts
- 75 grams of cooked beef liver provides nearly 31 mcg of biotin
4. Bananas :
- World’s most popular fruit, they are now grown in many warm parts of the world
- Bananas vary in color, size and shape
- Bananas hold very little protein and almost no fat
- Bananas can help moderate blood sugar levels and may reduce appetite by slowing stomach emptying
- Bananas are rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer
- It aid in weight loss because they’re low in calories and high in nutrients and fiber
- They are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases
- Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity
- Eating bananas reduce your risk of kidney disease by up to 50%
- Eating bananas might help prevent wheezing in children with asthma
- It contains tryptophan, an amino acid that may help preserve memory, boost a person’s ability to learn and remember things, and regulate mood
- Bananas may help relieve muscle cramps
- Bananas make an excellent snack food, dessert or breakfast
- One small banana weighing 105 grams provides approximately 0.2 mcg of biotin
5. Shrimps :
- Seafood like shrimps is an excellent source of proteins and vitamins
- Shrimp helps in regulating the bodys energy usage, fat storage, and appetite
- Helps to keep our body’s blood and nerve cells healthy
- Shrimps are also high in minerals like iron and zinc, important for hair growth as they inhibit hair loss and thinning
- It helps by producing new cells and maintains the oil-secreting glands and thus ensures beauty
- They boost the immune system
- Prevents body from attack of different kinds of tumour
- It protects body from the attack of free radicals
- Iodine in the shrimp helps in proper functioning of the thyroid gland and regulates the body mechanism
- 100 grams of shrimp holds 0.6 mcg of Vitamin B7
6. Pork :
- Pork in general is a common meat eaten worldwide, has high protein content and comes packed with all the 9 essential amino acids that are crucial for the proper growth of the human body
- Pork is eaten both freshly cooked and preserved
- Curing extends the shelf life of the pork products
- It is essential for people looking to increase their muscle mass
- Pork certainly contains fat, but it does not have as much as red meat
- Pork packs a whole host of vitamins, and it is particularly rich in B vitamins
- B vitamins are recognized for the benefits they offer the brain and may help ward off issues like depression and anxiety
- B vitamins are one of the key concerns for many vegetarians since meat is such an important source, prompting them to take supplements
- It help promote the growth of new cells in the body, boost the immune system, strengthen teeth and bones, and also help protect the walls of blood vessels
- Eating pork will keep you feeling full longer and may help you avoid unhealthy snacks
- Pork is naturally low in sodium but rich source of potassium – two nutrients together can help regulate blood pressure
- Selenium is one of the minerals found in pork needed for proper thyroid functioning
7. Salmon Fish :
- Otherwise called heart-healthy fish, salmon is low-fat source of protein, rich in Omega 3 fatty acids EPA and DHA
- It helps decrease bad cholesterol and increase the good
- Salmon contains most of B vitamins, which contribute to maintaining energy levels
- Antioxidant found in salmon helps reduce inflammation, protecting heart, healthy hair, skin and brain health
- Source of high quality protein to protect bone health and prevent muscle loss
- Potassium, which helps control blood pressure and prevent excess fluid retention
- Improving thyroid function and reducing the risk of cancer
- Important for adrenal health
- Adrenal glands produce important hormones, including cortisol, adrenalin, and aldosterone, help regulate blood pressure and work to control blood sugar
- Help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat
- Help reduce symptoms of anxiety and depression
- Salmon is a lean source of protein that helps keep you full for longer
- It can help combat the signs of UV damage and prevent water loss
- Salmon 3.2 mcg per 100 gms
8. Sunflower Seeds :
- Sunflower seeds are actually fruits of sunflower, packed with loads of nutrients
- Source of good fats and also rich in protein (20.77 g)
- Sunflower seeds have enough fiber to keep our digestive system healthy
- It also contain minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc etc
- It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body
- Serves as immunity boosters and protects against several infectious diseases
- Helps reduce cholesterol levels
- Manages diabetes, helps reduce risk of cancer and help to protect our body from occurrence of cardiovascular disorders
- Boosts functions of brain and helps in weight loss because of its high protein and fiber nature
- Aids in the treatment of anemia and helps detoxifying our body with its potent antibacterial activity
- Sunflower seeds make an excellent snack
- Roast them to increase the taste from its mild nutty flavor
- Sprinkle them on yogurt, oatmeal, or salad
- A 100-gram serving of sunflower seeds gives 585 calories of energy
- A cup of roasted sunflower seeds has about 2.6 micrograms of biotin, which is more than any other seed
9. Mushroom :
- Mushrooms are a low-calorie food that is loaded with many health-boosting vitamins, minerals, and antioxidants
- Mushrooms can naturally produce vitamins when exposed to sunlight
- They contain no fat and are a valuable source of fiber
- They are also packed with selenium which you don’t find in most fruits and vegetables
- Help prevent cancer and improves heart health
- Mushrooms are rich in B vitamins, B vitamins help the body get energy from food and form red blood cells
- B vitamins is important for a healthy brain
- The choline in mushrooms can help with muscle movement, learning, and memory
- Choline plays a role in the transmission of nerve impulses
- Helps in weight loss and prevent wrinkles
- For more benefits you can sun dry them before consumption
- They can be cooked, baked or pan fried to get a tasty and healthy delight
10. Sweet Potatoes :
- Sweet potato is a great source of dietary fiber and is rich in an antioxidant called beta carotene
- Improved blood sugar regulation because of its low glycemic index
- Reduced oxidative damage and prevents cancer risk
- Gives a fell of filling and taste delicious
- Promotes gut health
- Support healthy vision
- Enhance brain function
- Support immune system
- Sweet potatoes can help guard against ulcers
- Boosts fertility
- Prevention and reduction of chronic inflammation in the body
- It can be taken steamed and sprinkled with a little spices or baked /as wedges rather than potatoes
- Or you can also use to make warm salads and soul nourishing soups
- Per servings of sweet potato contains 8% of your daily value of biotin