- Vitamin B7, known as Biotin, is a water-soluble vitamin that important for Hair, Skin, Nails, memory, and Energy production.
- Biotin helps in the production of keratin, a protein that is a vital structural component of hair, skin, and nails.
- It is often included in beauty and hair care products due to its ability to strengthen brittle nails, improve hair texture, and enhance.
Benefits and function of Vitamin B7 (Biotin)
- Healthy Hair, Skin, and Nails :-Biotin helps to strengthen the structure of keratin,( a protein that most important for Hair, Skin, and Nails.)
- Brain Function:- It plays a role in maintaining cognitive health and helps to improve memory and concentration.
- Pregnancy and Fetal Development:-Biotin is necessary for normal Embryonic development and the formation of vital organs.
- Cellular Energy Production:-Biotin assists in the synthesis of enzymes that are essential for Energy production, Promoting metabolism and overall vitality.
- Blood Sugar Regulation:-Biotin helps to regulate Blood sugar levels.
- Healthy Digestive System:-Biotin helps in maintaining a healthy digestive system and helps to produce digestive system enzymes.
- Maintaining Cardiovascular Health helps to break down fats and prevents the accumulation of cholesterol in the arteries. By promoting healthy lipid profiles.
Daily Requirement of Vitamin B7 (Biotin)
Biotin varies depending on age, sex, and life stage. The recommended dietary allowance (RDA) for biotin is as follows:
| Age Group | Male (mcg/day) | Female (mcg/day) |
|---|---|---|
| 0-6 months | 5 | 5 |
| 7-12 months | 6 | 6 |
| 1-3 years | 8 | 8 |
| 4-8 years | 12 | 12 |
| 9-13 years | 20 | 20 |
| 14-18 years | 25 | 25 |
| 19+ years | 30 | 30 |
| Pregnant | – | 30 |
| Lactating | – | 35 |
Vitamin B7 (Biotin) Rich foods Sources
- 1. Nuts and Seeds:- A Miniature Powerhouse Nuts and seeds, such as almonds, walnuts, peanuts, and flaxseeds, rich in vitamin B7.
A handful of almonds contains around 1.5 micrograms of biotin.
Sunflower seeds boast approximately 2.6 micrograms per ounce.
- 2. Sweet potatoes:- Sweet potatoes are a nutritious vegetable that also contains biotin. A medium-sized cooked sweet potato offers around 2-3 micrograms of biotin.
- 3. Spinach::- Dark leafy greens like spinach are a source of various vitamins and minerals, including biotin. A cup of cooked spinach contains about 7-8 micrograms of biotin.
- 4. Egg yolks:- Egg yolks are one of the best sources of biotin. One large egg yolk contains approximately 10-15 micrograms of biotin.
- 5. Salmon and other fatty fish:- Fatty fish like salmon, mackerel, and trout are Rich in omega-3 fatty acids and good sources of biotin. A 3-ounce serving of cooked salmon typically contains around 5-6 micrograms of biotin.
- 6. Meats:- Cooked Liver is an excellent source of biotin. A 3-ounce serving of cooked liver provides around 25-30 micrograms of biotin.
Read Also – Vitamin B3 (Niacin) Rich foods Sources
Deficiency Disorder
Lack of biotin in the diet or an impairment in its absorption or utilization, biotin deficiency can occur. such as –
- Skin problems such as dermatitis (inflammation of the skin), dry skin, rashes, and fungal infections.
- Hair loss or thinning hair is a common symptom of biotin deficiency.
- Brittle or weak nails.
- Depression, lethargy, fatigue, mood changes, and even seizures in severe cases.
- Muscle pain, weakness, and cramps.
- Conjunctivitis
- Treatment for biotin deficiency:-
- The administration of biotin supplements.
- Take vitamin B7 Biotin Rich diets
- Foods rich in biotin include eggs, nuts, seeds, fish, meat, dairy products, and certain vegetables.
- If someone suspects a biotin deficiency or experiences symptoms, it is advisable to consult a healthcare professional for proper diagnosis and guidance.
READ more- Conjunctivitihttp: (Pink eyes): Causes, Symptoms, Test, Treatment, Ayurveda medicine, Home remedies