Dietary Supplements, Fruits & Vegetables with Vitamin B7

Sep 02, 2022

10 mins read

Vitamin B7 also known as Biotin or vitamin H is an important vitamin that performs many functions in the body. It helps in converting food into energy. It is also an important vitamin for skin, hair, eye, and brain function. It also supports the normal structure and function of the liver. B7 is a water-soluble vitamin which means that it is not stored in the body. Therefore, we have to eat B7 vitamin foods to maintain a normal level in the body. In this article, we will learn about the most important vitamin B7 sources so that you can include the required foods to fulfil the body’s requirements.

Related product – Biotin Tablets

Which food contains the B7 vitamin?

The Vitamin B7 foods list is given below. You can include the different vitamin B7-rich foods in your diet to fulfil the demands of your body for performing different functions.

Vitamin B7 sources include:

Eggs
Yeast
Mushroom
Beef liver
Pork
Peanuts
Pink salmon
Hamburger patty
Almonds
Sweet potatoes
Avocados
Sunflower seeds
Spinach
Walnuts
Carrots
Yoghurt
Broccoli
Oatmeal
Cheddar cheese

Avoid eating raw foods that contain vitamin B7 because they can cause harm to your body. For example, an egg is one of the best vitamin B7 sources but eating a raw egg is not advised because it can cause food poisoning.

What are some of the health-promoting sources of vitamin b7?

Numerous foods contain vitamin b7. Foods containing vitamin b7 include egg yolk, peanuts, milk, cereals, salmon, mushroom, cauliflower, pork, etc. Fruits also contain vitamin b7. Fruits rich in vitamin b7 include raspberries, avocados, and bananas. One should eat a vitamin b7 rich diet to fulfilling the dietary needs of the body. Health-promoting sources of vitamin b7 include the following:

Fruits: raspberries, bananas, and avocados

Vegetables: spinach, carrots, cauliflower, sweet potato, broccoli, and mushrooms

Nuts and seeds: peanuts, almonds, walnuts, and sunflower seeds

Whole cereals: oats, rice, and wheat

Dairy sources: cedar cheese, and milk

Animal sources: oysters, salmon, meat, and eggs

Here are some foods that are rich in vitamin B7

People can get vitamin b7 by eating a balanced and varied diet. Some foods rich in vitamin b7 include the following:

1. Legumes

Legumes include lentils, peas, and beans. They are high in fibre, proteins, and other nutrients. They are also rich in vitamin b7. Peanuts and soybeans are the most important legumes rich in vitamin b7. Legumes can be consumed in a boiled state as salads or can be added to baked dishes or stir-fries.

2. Egg yolks

Eggs are the most important source of vitamins, iron, proteins, and other minerals. The yolk of an egg is rich in vitamin b7. You can get around 10mcg of vitamin b7 from a whole, cooked egg. Eggs should not be consumed raw and they should be eaten after cooking. This reduces the risk of food poisoning and helps in the proper absorption of vitamin b7. You can eat scrambled eggs, boiled eggs, or baked eggs.

3. Liver

Organ meats such as liver are very good vitamin b7 food sources. Organ meats should be eaten when properly cooked. Chicken liver is a very good source of vitamin b7. You can also enjoy fried liver with onions. You can fulfil the needs of your body by eating chicken or beef liver.

4. Nuts and seeds

Nuts and seeds are very good foods and they are rich in proteins, unsaturated fats, and fibre. They also contain vitamin b7. You can eat nuts and seeds either raw or in salads. They can also be mixed with homemade nuts, and stir-fries, or can be added to pasta dishes. You can enhance the level of vitamin b7 by eating different types of nuts and seeds. For example, almonds and sunflower seeds can be grounded to powder and can be eaten together.

5. Sweet potatoes

Sweet potatoes are very good sources of essential minerals and vitamins. They are also good sources of antioxidants and fibres. They are also vitamin b7 foods vegetarians can eat. You can either bake or microwave sweet potatoes. You can boil, peel, and mash them or can make a tasty snack to fulfil your needs.

6. Bananas

Bananas are rich sources of fibre, carbohydrates, vitamins, and minerals. They also provide vitamin b7 in sufficient quantities. Bananas can be eaten directly and they can also be eaten as milkshakes, ice creams, and smoothies. They provide us with small amounts of vitamin b7 but they are nutritious and popular all over.

7. Mushrooms

Mushrooms are very useful for health. they are rich in vitamin b7. They are also high in fibres. Mushrooms help to keep your body safe against parasitic infections. You can consume mushrooms in different forms. You can eat canned mushrooms, spread over homemade pizzas, add to noodles, or eat in sauces and gravies. You can also use fresh mushrooms and bake them or sauté them to eat in salads.

8. Yeast

Yeast is a very good source of vitamin b7. It consists of a good amount of vitamin b7 and can fulfil the needs of your body. Yeast can be used in different forms to get the desired amount of vitamin b7 in your diet.

9. Broccoli

Broccoli is another vegetable that consists of many vitamins and minerals. Broccoli is also rich in fibre. It consists of a good amount of vitamin b7 and you can eat it raw or sauté it to add it to the salad. You can also roast or steam it up and eat it with olive oil to fulfil the required amount of b7 in your body. It is an easily available and excellent source of vitamin b7 for vegetarians.

10. Avocados

Avocadoes are an excellent source of vitamin b7. They are also rich in folic acid and unsaturated fats. You can eat raw avocados or mash them to fit into your toast. You can also slice them to add to soup or salads.

Related Article – The Amazing Benefits of Vitamin B7 for Skin, Hair, and Nails

Vegetables that are the most nutrient-dense

Many vegetables are excellent sources of fiber, vitamins, minerals, and antioxidants. They must be included in the diet for living a healthy life. Nutrient-dense vegetables include the following:

1. Spinach

Spinach is one of the best nutrient-dense vegetables and it offers many health benefits. It is an excellent food source for the normal functioning of your heart as it also helps in balancing blood pressure. It is rich in anti-oxidants and enhances the immune system.

2. Garlic

It is an excellent source of vitamins, minerals, and antioxidants. It helps in managing blood sugar and also helps in maintaining heart health. it also helps in improving insulin resistance and lowers blood cholesterol levels thus protecting your heart.

3. Carrots

Carrots are the best sources of vitamin A but they also consist of antioxidants. The antioxidants found in carrots are known to protect against several types of cancers. Carrots also help in preventing vision loss at an early age.

4. Brussels sprouts

Brussels sprouts are the best foods that consist of antioxidants and other nutrients. The nutrients found in Brussels sprouts help in fighting against cancer cells and inflammatory cells in the body. They also help in boosting the immune system and protect against several diseases. They are also rich in fibre and help to support bowel movements. They also help to control blood sugar and help in maintaining optimum heart health. thus, Brussels sprouts are nutrient-dense foods as they contain several vitamins and minerals as well.

5. Kale

Kale is another nutrient-dense vegetable. This consists of many antioxidants, vitamins, and minerals. Kale helps in controlling blood sugar and also helps in reducing blood pressure and blood cholesterol levels.

6. Beetroot

Beetroot is a nutrient-dense vegetable and consists of fibre, folate, minerals, and vitamins. They help in controlling blood pressure and also help in increasing red blood cells in the body. Beetroot also helps in lowering the risk of heart problems. It also helps in boosting the energy levels of athletes.

7. Asparagus

Asparagus consists of many vitamins and minerals and it can be added to the diet to fulfilling the need for several nutrients. It helps in boosting the immune system and protects against many diseases. It reduces oxidative stress and also helps to improve the function of the liver and kidneys.

Vitamin b7 is a necessary vitamin and it is a water-soluble vitamin. Your body does not produce this vitamin therefore you have to obtain this vitamin from food to fulfil the needs of your body. You can include organ meats, legumes, eggs, nuts, mushrooms, avocados, seeds, sweet potatoes, and yeast to fulfil the needs of your body. You can get the required amount of vitamin b7 by eating a well-balanced diet.

Another easier way of ensuring you get the amount of biotin you need every day is to take Plix Life Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin). Drinkable Hair Care to Stop Hairfall & Improve Hair Growth. This is a 100% natural and a vegan product that can help fulfil the amounts of biotin you need every day and give you the hair of your dreams.

FAQs

1. Which foods contain vitamin b7?

Many food sources contain vitamin b7. You can fulfil the needs of your body by eating a well-balanced diet. Plant and animal sources can offer you the required amount of vitamin b7. The best foods that contain vitamin b7 include nuts and seeds, almonds, bananas, organ meats, mushrooms, avocados, broccoli, cheddar cheese, eggs, pork, peanuts, etc. You can choose a variety of foods to provide a sufficient amount of vitamin b7 to your body.

2. What role is played by vitamin b7 in the body?

Vitamin b7 plays an important role in the body. It helps in maintaining good skin health, eye health, and brain function. It also helps in converting food into energy. Thus, we must include foods that are rich sources of vitamin b7 to avoid its deficiency.

3. What are the deficiency symptoms of vitamin b7?

If you have a deficiency of vitamin b7 you will experience excessive hair loss, skin problems such as allergies, dryness of eyes, loss of vision at an early age, cracks on the corners of the mouth, and loss of appetite. Therefore, one must include the food sources of vitamin b7 in one diet to fulfil the needs and avoid deficiency symptoms. You can always take Plix Life Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin). Drinkable Hair Care to Stop Hairfall & Improve Hair Growth for wonderful hair growth.

4. How many Plix biotin tablets should I take?

Plix Life Flaunt Your Hair – World’s First Biotin Effervescent With 500,000 mcg Sesbania (Natural Biotin). Drinkable Hair Care to Stop Hairfall & Improve Hair Growth are effervescent tablets, which you must take 1-2 twice a day for best results.