Vitamin B7 Rich Foods

Some biotin-rich foods in veg and non-veg options are given below. Follow the list to get an idea about which biotin-rich foods you can consume.

• Eggs Yolk

Egg yolk is a natural source of biotin. We can find up to 10 micrograms (mcg) of vitamin B7in a whole cooked egg. Properly cook eggs before eating them to get the most biotin and keep yourself safe. Dietary avidin, a protein found in raw egg white, binds to biotin, making it difficult for the body to absorb it. Cooking removes the biotin from the avidin, allowing the vitamin to be absorbed more easily by the digestive system. Having an egg a day is much like getting health insurance, as they both are good for you in the long run.

• Yeast

Both brewer's yeast and nutritional yeast can be considered vitamin B7 rich foods. However, biotin content varies by brand. Brewer's yeast is a live yeast used in the production of beer and bread. Contrarily, nutritional yeast is used to give meals a cheesy or nutty flavor.

• Dairy

All dairy products are a good source of vitamin B7. They are all easily available and fairly inexpensive alternatives to meet your quota of biotin. Dairy is also seen as biotin-rich food for hair growth and clear skin.

• Nuts

Although the amount of biotin in nuts and seeds varies, they are generally good sources of vitamins. Biotin can be found in almonds, walnuts, and pecans. So if you are looking for a veg biotin-rich option, nuts could be the way to go.

• Avacado

Avocado offers 3.2 to 10 micrograms of biotin per 100 grams. In addition, avocados, like nuts and seeds, are high in vitamin E, so they may be an excellent choice for individuals trying to protect their skin.

• Sweet Potatoes

Sweet potato is a nutritional food that contains biotin. Apart from biotin, about 2.4 mcg of vitamin A is found in a half-cup of baked sweet potato. Vitamin A, which aids in replacing skin cells, may also benefit skin health. Beta carotene, which the body processes into vitamin A, is also abundant in sweet potatoes.

• Legumes

Legumes are among the best vitamin B7 rich foods. Protein, fiber, and other micronutrients are abundant in legumes such as peas, beans, and lentils. Peanuts and soybeans are two of the richest sources of biotin in this group. About 5 mcg of biotin is found in a 28-gram meal of roasted peanuts.

• Liver

Biotin is abundant in several organ meats, particularly the liver. This makes biological sense because your liver stores the majority of your biotin. So if you want to raise your vitamin B7 count quickly, the animal liver is what the doctor recommends.

• Bananas

Bananas are one of the most widely consumed fruits on the planet. Fiber, carbohydrates, and micronutrients, including vitamins, iron, and potassium, are abundant. They are also very rich in biotin.

• Mushrooms

Mushrooms are a favorite of many people. We can consume them in a variety of ways. Mushrooms provide a host of health benefits and a healthy dose of biotin.

Biotin is required for the proper functioning of the body's metabolism. It functions as a coenzyme in various metabolic processes, including fatty acids and vital amino acids, as well as gluconeogenesis (the production of glucose from non-carbohydrate sources). Although biotin deficiency is uncommon, some people are more vulnerable than others, such as Crohn's disease sufferers. hair loss, skin disorders such as dermatitis, cracking in the edges of the mouth, tightness of the eyes, and appetite loss are all indications of biotin deficiency. In addition, vitamin B7 helps the neurological system operate properly and is necessary for liver metabolism.

Just as biotin enriches the quality of life, so does a good health insurance policy. When you are diagnosed with biotin deficiency, you look into biotin-rich foods and get those that work best for you. Similarly, you need to compare health insurance policies and the companies available when you want to buy a medical insurance policy. Then, you must buy the policy that works best for you.

Tata AIG provides you with health insurance tailored to your needs and requirements. You get to enjoy medical insurance plans with covid-19 cover, cashless support, and a network of over 7000+ hospitals. You are assured of quality service and aid whenever the need arises.

Health is an important part of our life. As long as we have health on our side, we can achieve almost anything. We need to ensure we are partaking in a balanced diet and are exercising regularly. We also need to ensure that we are prepared for any unexpected situations that may come up. Thus, having a good medical insurance policy, like the one offered by Tata AIG, is paramount.