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Top 10 Indian Foods Rich In Vitamin B7

Vitamin B7 :

Vitamin B7 is also known as biotin, is a water-soluble vitamin. It is needed for the body to metabolize food and break down fats. Biotin is found in many foods like eggs, liver, peanuts, and soybeans. It can also be taken as a supplement. Biotin helps the body metabolize carbohydrates and proteins. It also helps the body break down fats, and it has been proven that biotin can help with hair loss, brittle nails, and dry skin by strengthening hair follicles and nails. There are also some known studies that shows that it can help with depression symptoms by improving moods and increasing energy levels in people who suffer from depression.

  • 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

top 10 foods rich in vitamin B7 diet food

1 Egg Yolk2 Milk
3 Beef Liver4 Bananas
5 Shrimps6 Pork
7 Salmon Fish8 Sunflower Seeds
9 Mushroom10 Sweet Potatoes

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

Vitamin B7 Deficiency Symptoms and How to Treat It

There are many biotin deficiency symptoms that can be easily overlooked or mistaken for something else. The most common biotin deficiency symptom is hair fall, which can easily be chalked up to stress or other causes. Other biotin deficiency symptoms include fatigue, depression, brittle nails, dry skin, and digestive disorders like irritable bowel syndrome (IBS).

The most common way to treat biotin deficiency is by taking supplements containing biotin or eating more foods that contain this vitamin.

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