List Of Top 15 Vitamin B7 Foods: The Ultimate Guide - Diabetes Blog
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List Of Top 15 Vitamin B7 Foods: The Ultimate Guide

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We all require vitamins and several enzymes to perform our body functions properly, but did you know that Vitamin B7, or biotin, is a water-soluble vitamin that we all require? Vitamin B7 or biotin food sources are essential for proper body functioning and overall health. In addition, both animal-based and plant-based sources can provide you with the necessary vitamin B7 or biotin.

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Biotin also plays an essential role in the breakdown of fats, proteins and carbohydrates. Additionally, it helps regulate the signals sent by cells and the activity of genes. Let’s find out the best food sources of vitamin B7 in the blog.

Also read: Top 15 List Of Vitamin B3 Foods You Must Know

List of Top 15 Vitamin B7 Foods

Here is the table summarising the list of Vitamin B7 foods that you must include in your diet for your overall well-being and health.

S.No.FoodServing SizeVitamin B7 Content
1.Beef Liver75 grams31 mcg
2.Eggs50 grams10 mcg
3.Pork3 oz3.8 mcg
4.Salmon3 oz5 mcg
5.Avocado200 gram1.85 mcg
6.Almonds¼ cup1.5 mcg
7.Sweet Potato1 cup4.8 mcg
8.Legumes28 gram5 mcg
9.Mushrooms120 grams2.6 mcg
10.Bananas105 grams0.2 mcg
11.Broccoli45 gram0.4 mcg
12.Yeast16 grams21 mcg
13.Peanuts28 gram5 mcg
14. Spinach100 gram4.5 mcg
15. Cheddar Cheese1 oz0.4 mcg
16.Oatmeal1 cup0.2 mcg
17.Yoghurt1 cup0.2 mcg
18.Carrots100 gram 1-2 mcg
19.Sunflower Seeds1 cup9.6 mcg
20.Walnuts69.5 mcg

Also read: List Of Top 20 Vitamin B6 Foods Sources: A Complete Guide

vitamin B7 food sources

Eggs

Eggs are packed with protein, phosphorus, iron and vitamin B. Additionally, egg yolks are a fantastic source of biotin, with egg yolks containing the highest concentration. Eggs are full of essential vitamins and must be incorporated in your diet scrambled, boiled, or incorporated into various dishes; eggs offer a convenient way to boost your biotin intake.

Salmon

This is a type of fish that is rich in omega-3 fatty acids. In addition, biotin helps protect hair health and protects hair from loss. So, incorporating this oily fish into your diet can contribute to meeting your daily biotin or vitamin B7 requirements.

Spinach

Green leafy vegetables like spinach are packed not only with a good amount of iron but also with a great amount of biotin. However, in 100 grams of spinach, you’ll get 4.25 mcg. So, it will be a great option to add to your diet. Additionally, you can consume spinach in salads, sandwiches, and omelettes or sauté it as a side dish to increase your biotin intake

Oatmeal

Oatmeal is a good source of several essential minerals and vitamins, including zinc, magnesium, phosphorus, and protein. It is also a great source of biotin. Adding this amazing cereal grain to your diet can increase the biotin intake.

Walnuts

Nuts, including walnuts, almonds, and peanuts, are powerhouses of nutrients. These nuts are also great sources of biotin, especially because they are packed with biotin. You can snack on them whole or sprinkle them over yoghurt or oatmeal for a biotin boost

Yoghurt

Dairy products are packed with many essential nutrients, but did you know yoghurt is not only rich in calcium but also contains a good amount of biotin? Yoghurt is good for digestion and bone health.

Cauliflower

This versatile cruciferous vegetable is not only low in carbs but also a good source of biotin. Use cauliflower as a nutritious substitute for rice, mash it as a potato alternative, or roast it for a flavorful side dish.

Mushrooms

Mushrooms are fungi that are not only delicious but also provide a decent amount of biotin. You can add edible mushrooms to soups, stir-fries, omelettes, or pizzas to enhance both flavour and nutritional content.

Bananas

This beloved fruit is convenient for on-the-go snacking and contains a small amount of biotin. In addition, it is a great source of a nutritious boost. Enjoy bananas sliced on their own, blended into smoothies, or added to yoghurt and cereal.

Vitamin B7 Foods: Adequate Intake Levels

Here’s a table summarising the adequate intake levels of vitamin B7 foods, along with the population group.

Population GroupVitamin B7 (mcg/day)
Males (19 years +)30
Females (19 years +)30
Pregnant Women30
Lactating Women35

Also read: Top 15 Picks: List Of Vitamin B2 Foods

Why Is Vitamin B7 Foods Important?

Great for Hair, Nails and Skin: Biotin is essential in maintaining the hair, nails and skin; as it is not synthesised in the human body, it is essential for most of us to take supplements or consume vitamin B7 food sources.

Lowers Blood Sugar Levels: Some studies have suggested that biotin can lower blood sugar levels in individuals with type 1 and type 2 diabetes. One more study has proven that biotin may stimulate insulin secretion from the pancreas and lower blood glucose levels.

Maintaining Healthy Pregnancy: Did you know that a biotin deficiency can lead to atypical fetal development? Well, yes, biotin is required for fetal development in addition to folic acid. Moreover, during pregnancy, multivitamins are advised to be taken to keep the development smooth.

Also read: The Complete Guide to Vitamin B-Rich Foods: Top 20 Picks

Final Words

Incorporating vitamin B7 foods into your daily diet can ensure you meet your daily vitamin B7 requirements for overall well-being and health. Whether you eat animal-based foods or plant-based foods, there is a wide range of options for each one of you to choose from. So, incorporating foods such as bananas, mushrooms, eggs, salmon, spinach, etc, in your diet can be beneficial for your optimal health and well-being.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Anuja Koul

Anuja Koul

A passionate, creative writer and researcher. I found that writing allowed me to express myself in ways that I couldn't have otherwise. I have tried my hands on different writing genres, but I ultimately discovered that healthcare and wellness are my areas of expertise.

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