Vitamin B7 for healthy hair

What is Vitamin B7?

Vitamin B7 or biotin is one of the B vitamins. It is a water-soluble B vitamin that can be found in various foods as well as in supplements. Biotin plays an essential role in assisting enzymes for the breakdown of fats, carbohydrates, and proteins in the food you consume. 
Vitamin B7 is essential for healthy hair, deficiency of this causes hair thinning, splitting and brittle hair. Hair loss is one of the most common symptoms of this nutritional shortage.

Pregnant women, people with liver disease and people with Crohn's disease are at a high risk of biotin deficiency. Unless a person has a specific biotin deficiency, there is no clear scientific evidence to support the statement that biotin consumption can promote hair growth. Biotin can promote keratin production in the hair which in turn stimulates the growth of hair follicles.

How much biotin do you need?

 As people get older, their daily biotin requirements increase. People under the age of 18 require 25 micrograms of biotin per day, whereas adults require 30 micrograms per day. Breastfeeding mothers require 35 micrograms per day. Consumption of foods that are a great source of biotin should be included in your diet to get sufficient biotin levels. 
 

Food items rich in biotin

• Cooked egg 

Eggs are rich in B vitamins, protein, iron, and phosphorus. Biotin is abundant in the yolk. To lower the risk of Salmonella poisoning and promote biotin absorption, fully cooked eggs should always be consumed. If consumed uncooked, the protein called avidin in egg whites can limit biotin absorption.

• Meat 

Biotin can also be found in certain types of meat. Pork chops and cooked hamburger meat are two examples. Both cooked pork chop and cooked hamburger meat contain 3.8 micrograms of biotin per 3-ounce (85-gram) portion.

Biotin is abundant in several organ meats also, particularly in liver. This makes biological sense because your liver stores the majority of your biotin. Cooked beef liver contains about 31 micrograms of biotin in just 3 ounces (75 grams). Cooked chicken liver is much more efficient, with 138 mcg per 3-ounce serving.

• Yeast 

Biotin is found in both nutritional yeast and brewer’s yeast. Brewer’s yeast, also known as dry active yeast, is used in the production of beer and the leavening of bread. Nutritional yeast, on the other hand, is inactive yeast that is commonly used to manufacture non-dairy cheese. They are both good sources of biotin.

• Avocado

Avocados are a good source of biotin. At least 1.85 milligrams of biotin are found in a medium avocado (200 grams).

• Dairy products

Biotin is found in variable levels in milk, cheese, and yoghurt. A 1-ounce (28-gram) serving of cheddar cheese has 0.4 micrograms of biotin, 0.3 micrograms of biotin in 1 cup (128-gram) of milk, and 0.2 micrograms of biotin in 1 cup (128-gram) of plain yoghurt.

• Bananas

Bananas are one of the most widely consumed fruits in the world. Fiber, carbohydrates, and micronutrients including B vitamins, copper, and potassium are all abundant in them. A small banana (105 grams) contains about 0.2 micrograms of biotin. 

• Sweet potatoes

Vitamins, minerals, fiber, and carotenoid antioxidants are abound in sweet potatoes. They're also one of the top biotin-rich vegetables.2.4 mcg of Biotin is found in a 1/2-cup (125-gram) portion of cooked sweet potatoes.

• Mushrooms

Mushrooms are nutrient-dense fungi with numerous health advantages, including plenty of biotin. Indeed, in the environment, their high biotin level protects them from parasites and predators. Biotin is found in around 20 caps (120 grams) of canned button mushrooms. 

• Broccoli

Broccoli is high in fiber, calcium, and vitamins A and C, making it one of the most nutrient-dense veggies. It also contains a lot of biotin. Biotin is found in about 1/2 cup (45 grams) of raw, chopped broccoli.