Biotin (vitamin B7) plays a crucial role in metabolizing fats, proteins, carbohydrates, and several other enzymes involved in the body’s metabolic process.
It also synthesizes fatty acids and amino acids, keeps blood glucose levels in check, supplements calcium deposits in your nails, keeping them strong.
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, and increased susceptibility towards infections, viruses, etc.
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 if possible, as the biotin is depleted when cooked.
· Nuts and grains: Grains like oats, soybeans, wheat germ, 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.
· Meat and fish: Liver and kidney are considered to be among the best sources of biotin, along with beef, chicken, and fish like salmon, sardines, haddock, and tuna
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Eggs and diary: Egg yolk is packed with biotin. Dairy products like milk, cheese, and yogurt contain moderate amounts of biotin.
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