Although vitamin B7 comes from many food sources in the diet, not many of them are really rich in this nutrient. By comparison, top foods high in vitamin B-7 are liver and kidney in animal source and bean sprouts, Bulgar wheat, and more in plant source. Of course, the list could be much longer.
Also known as biotin, vitamin H, and coenzyme R, vitamin B7 means a lot to people’s overall health since it helps the body process glucose, create important enzymes, and metabolize proteins. As its name suggested, this is a B-complex vitamin that can be easily soluble in water. Daily requirements of biotin for adults over 19 years old are relatively small and about 30 micrograms per day are enough. Although biotin deficiency is very rare, it can’t be taken lightly because the consequence can be serious or even fatal.
It is worth mentioning that the main source of biotin is yeast. This is why beer contains abundant of it. Another important source is animal offal, such as liver and kidney. Besides, other vitamin H rich foods also include bread, chocolate, hard-boiled eggs (especially egg yolks), meat, legumes (soybeans, black peas, etc.), dairy products, nuts (almonds, peanuts, walnuts), nut butters, banana, mushrooms, cauliflower, oatmeal, oysters, peanut butter, poultry, wheat germ, whole grain, and so on. Even all omega-3-containing foods, such as salmon, tuna and eel, contain this nutrient. Last but not least, bacteria in the intestines also produce a small amount of biotin, which can help people meet the daily biotin requirement too.
A recent study published in the Journal of Food Nutrition ever scientifically analyzed the biotin content of 87 foods. The researchers found that there are great differences between them and they believe that this may have something to do with the different growth environments. When it comes to animal source, liver is considered the best source because per 3 ounces of it contains about 27-35 micrograms of this vitamin. It is worth mentioning that his amount is equivalent to 90-117% of recommended intake. When it comes to plant source, whole wheat bread is an ideal option because each piece of sliced bread contains up to 6 micrograms of it, close to the recommended amount of 20%. It is interesting to note that the study found that the biotin content in oatmeal and other cereal foods is not high although they are high in other nutrients.
It should be noted that biotin will be affected by some substances, among which the typical one is raw eggs. This is because they contain a chemical called avidin that can be combined very strongly with biotin. As a result, biotin is blocked from being absorbed by the intestinal tract. So, don’t consume raw egg whites together with related supplements since they can interfere with their absorption.
Biotin is relatively vulnerable. For example, food processing technology can destroy it. In fact, it is not alone because all other vitamins, especially the water soluble ones, are vulnerable to damage. Apparently, the loss of many nutrients due to improper processing is detrimental to the health.
Biotin deficiency can cause a variety of health problems, including dry, scaly scalp, hair loss, muscle pain, nausea, loss of appetite, skin problems, depression, anemia and even anorexia. Actually, biotin supplementation doesn’t make sense to most people because usually a healthy diet is able to supply enough of it.
Although vitamin B7 has long been considered a necessary nutrient, people are rarely deficient in it because daily requirements are relatively small. Of course, the precondition is that people eat enough foods that contain this nutrient. If vitamin supplementation is necessary, multivitamins are highly recommended since most of them usually contain this nutrient.