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