Best Sources Of Vitamin B7 (Biotin)

Best Sources Of Vitamin B7 (Biotin)

Best Sources Of Vitamin B7 (Biotin) – Vitamin B7 or biotin also is not less important to the body as other B vitamins. Vitamin B7 also has other names, that is vitamin H. this vitamin B7 important role to help the metabolism of fat, protein and carbohydrates into energy. Vitamin B7 is also worthwhile keeping fertility of the hair. So when people experience hair loss they may lack vitamin intake B7.

Not only that a deficiency of vitamin B7 can also cause symptoms of insomnia and decreased appetite. Vitamin B7 deficiency that is not immediately addressed, will probably lead to worse things on health. Well, to avoid deficiency of vitamin B7, you should consume foods containing vitamin B7 like types of food below.

Swiss Chard

Best Sources Of Vitamin B7 (Biotin)
Swiss Chard
What is Swiss chard? The green plants contain biotin. The green plant is used as a salad. Green vegetables contain a lot of biotin about 10.5 mcg in a cup. In addition, lettuce, spinach also contains a lot of vitamin B7. Certainly, not only does the Swiss chard contain biotin, but also vitamin C and vitamin A.


The food sources of the first vitamin B7 is the origin of plants (herbal). As one of the favourite white-toothed and powerful rabbit foods, it is vegetables that store about 10.6 mcg of biotin by a cup of carrots. Other vegetables that have accompanied carrots like the vegetable shop range of vitamins B7 are just about green vegetables, like lettuce and spinach.
Read : Best Sources Of Vitamin B5

Processed milk is rich in calcium and vitamin B12, so do it as healthy snacks. Cheese also proves to be a good source of biotin. Every ounce of cheddar cheese provides about 0.4 to 2 MCG of vitamin B7. You can eat these foods together from the bread, as breakfast menu. But beware of the excessive consumption of these foods.

Cow or goat's milk

Consuming cow or goat milk that is still fresh and taken directly from the farm contains vitamin B7 a fairly well original. Also, as you already know that by consuming milk, your body will get calcium. Where the calcium in milk is serves for the health of bones and a variety of other disorders. The milk itself already entered as one of the obligatory as it was already listed in the list of health menus, 4 5.
Read : Benefits of vitamin B complex

There are a lot of soy in Asia. In addition to soy milk, soy is more popular than Tempe. In 100 grams of soya bean or equivalent to half a cup is containing up to 60 mcg of biotin. However, soy milk does not contain vitamin B7 and better consume cow or goat milk if it is to meet the need for Biotin of dairy products.


Cauliflower is very beneficial to the body you because it contains a lot of nutrients and one of them is biotin. 1 cauliflower alone can meet 3-5% needs biotin in the body. As information, consuming cauliflower can also reduce the levels of toxins in the stomach.


The fish that one is indeed its name is very popular in the world source of vitamins. Fish that representing some other types of fish that have a high concentration of complex vitamin B, such as vitamin B5, B6 and B7. Consuming as much as 3 ounces of salmon per day will provide extraordinary benefits for the body, because there are 4 to 5 mcg of biotin are hidden.


Fungus is a healthy food containing various types of vitamins, including Biotin. Many varieties of mushrooms that are safe are consumed, such as oyster mushrooms, shiitake.


Several types of berries such as strawberries, bananas and other fruits also contain a lot of vitamin B7. In addition to these fruits is a good fruit to the fulfilment of nutrition and as an antioxidant in the body.
Read : Sources Of Vitamin B3 (Niacin)
Tuna Fish

Tuna has a high amount of biotin, protein and omega-3. So these are good seafood to maintain the health of the hair, the heart and the brain. However, you should be wary of the mercury that can be contained therein.

Egg yolk

Yellow is the second largest source of vitamin B7, but by consuming its best separated with the white part of the egg. Why is that so, because the white egg will interfere with the process of absorption of biotin in the body. Just cook the egg yolk of the need only, do not too long for the vitamins and nutrients in it are not damaged and get lost. But don't be too consumed with the raw conditions of egg yolks. It is not highly recommended because in the raw egg yolk contained Salmonella bacteria that is extremely dangerous. In addition to biotin, of course, you already know if the eggs contain high protein. Consumption of eggs with a balanced and reasonable measure will the health of your body.

Beef Liver

Animal heart meat also contains vitamin B7. By consuming the flesh of the heart 3 ounces filled all of the daily biotin needs. Biotin is contained in the heart of about 27 to 35 mcg. Although the liver itself contains cholesterol and fat so seldom consumed excessively. Liver meat contains vitamin B7 are meat beef liver, salmon and halibut.


Another with nuts, most fruits is not a source of biotin. But, exceptions for bananas, a medium-sized fruit banana that had been trimmed to contain 118 micro grams of biotin. If you want hair, whiskers, buffets and you stay healthy, bananas are good food options for you.

Avocado Fruit

Avocado is equipped with mineral acid, protein, healthy fats, and vitamins including biotin. You can enjoy this fruit as juice drinks, salads, or other processed.


Sardines are equipped with omega-3 seafood and plenty of protein. In addition, the sardines also provide minerals and biotin. However, you should be wary of the fat content in it.


The right choice for you who like healthy snacks is almonds. In addition to fortifying with Biotin, the almonds also contain calcium and healthy fats. Enough with the small portions will make your body more energetic.

Daily dose of vitamin B7 (biotin)

To avoid the deficiency of vitamin B7 should provide some type of food above in your daily menu. Adult Dose in particular men reach 30 mcg of biotin per day. Then tht dose for the age of 14 to 18 years is requiring 25 mcg. Then, for the age of less than 14 years can consume vitamin B7 between 5 and 20 mcg mcg per day.
Read : Vitamin B Complex (B1-B12) Side Effects
Although vitamin B7 is needed by the body for good health, but you should still consume vitamin B7 in doses that are set by experts. That is the source of vitamin B7, may be useful to all of you, thank you.


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