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The Best Sources of Vitamin B7

Tuesday, 18 Jan 2011 12:53 PM

Your body’s biochemical energy reserves keep enzymes and chemical reactions running in a smooth manner without affecting any metabolic action in the human body. Biotin (vitamin B7) is the only indicator of these biochemical energy reserves. Typically included in most multi-vitamin supplements, biotin plays a crucial role in metabolizing fats, proteins, and carbohydrates, and several other enzymes involved in the body’s metabolic process. It also synthesizes fatty acids, amino acids, keeps blood glucose levels in check, supplements calcium deposits in your nails and keeps them strong, brittle-free.
A deficiency of vitamin B7 can lead to depression, nausea, muscle strain, dry skin, fatigue, hair loss, and anemia. It can also lead to neurological symptoms such as lethargy, hallucination, numbness and tingling, impaired immune functioning, increased susceptibility towards infections, and viruses.
The bacterium that normally colonizes our colon is capable of making their own biotin. It is important that you get a good supply of biotin every day as it is water-soluble. Make sure you stay out of trouble by getting your dose of biotin in your diet. Your diet should be well balanced. The following are the best sources of Vitamin B7:
Vegetables and fruits like green peas, broccoli, cabbage, cauliflower, sweet potatoes, and green and leafy vegetables like spinach. Fruits containing biotin include bananas, avocados, strawberries, raspberries, watermelon, and grapefruit. Eat them raw as far as possible as the biotin gets depleted when you cook them.
Nuts and grains: Grains like oats, soybeans, wheatgerm, lentils, split peas, bran, and unpolished brown rice are good sources of biotin. So are nuts like almonds, pecan, peanuts and walnuts. Brewer’s yeast has a high concentration of biotin. Some other grains like wheat contain high amounts of biotin but with very low bioavailability.
Meat and fish: Liver and kidney are considered to be among the best sources of biotin – you can get a day’s dose of vitamin B7 from meat livers. Beef, chicken, and fish like salmon, sardines, haddock, and tuna are some of the best sources.
Eggs and dairy: Egg yolks are one of the best sources of biotin. That is probably why dietitians recommend a high dose of eggs to improve dry hair and skin. However, one should avoid raw egg whites as they can hamper the body’s ability to absorb biotin. Dairy products like milk, cheese, and yogurt contain moderate amounts of biotin.

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