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Top 10 Indian Foods Rich In Vitamin B7

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

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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
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