Vitamin B7 Rich Foods

  • Author :
  • TATA AIG Team
  • Published on :
  • 18/04/2022

Biotin, or vitamin B7, is a water-soluble vitamin necessary for the body's metabolism and operation. It is a necessary component of several enzymes involved in various important metabolic processes in the human body, including fat and glucose metabolism and amino acid metabolism for protein production. In addition, biotin is a nutrient that promotes cell growth and is commonly found in dietary supplements for hair and nail strength and skincare products.

While the gut is said to be a natural source of biotin, scientists are unsure about how much of it the body can absorb. Thus, getting vitamin B7 externally in vitamin B7 rich foods is important. Just as the body needs help with creating vitamin B7, so do we need some external help when it comes to our health.

Here is where health insurance becomes very important to us. Having the right medical insurance plan is paramount importance to us as we never know when things may go South with our health. In cases of medical emergencies, health insurance will come to our rescue. But just getting any medical insurance plan will not work.

The right plan is from a trusted company and one you know you can rely on. Tata AIG has been the recipient of the trust of our clients for years now. Our health insurance is tailored so that our clients receive a plan that works best for them. Thus, there are many similarities between vitamin B7 and the right medical insurance plan. So, if you wish to know about biotin foods, you need not look any further.

Vitamin B7 Sources

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.

Benefits of Vitamin B7

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.

Health Insurance Policy

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.

Disclaimer / TnC

Your policy is subjected to terms and conditions & inclusions and exclusions mentioned in your policy wording. Please go through the documents carefully.

Related Articles

Tata AIG Also Offers Insurance for the below products

Health Insurance

Two Wheeler Insurance

Car Insurance

Travel Insurance